Tuesday 2013.01.01

Happy New Year!


Option 1: Team “Whitten”

Working with a partner, complete 5 rounds for time:

  • 22 KB swings (53/35)
  • 22 box jumps (24″/20″)
  • 400m run (run together or do 2 x 200m)
  • 22 burpees
  • 22 wall ball (20#/14#)

Option 2: “Whitten”

Complete 5 rounds for time:

  • 22 KB swings (70/53)
  • 22 box jumps (24″/20″)
  • 400m run
  • 22 burpees
  • 22 wall ball (20#/14#)

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Monday 2012.12.31


Group A/B: Press & Back Squat

Group C: Press


1a) 3xME Weighted Ring Dips, rest 30 seconds
1b) 3xME Weighted Pull Ups, rest 30 seconds
1c) 3xStreet-and-Back Sled Push, rest 30 seconds

Sunday 2012.12.30

Holiday hours reminder: there will be no evening classes (5:15pm & 6:15pm) on New Years Eve. There will be one class at 11am on New Years Day.

Today is a mobility/rest day/make up day. Come in and do some targeted mobility,  active recovery and light skill work, or make up a workout you missed earlier in the week.

Saturday 2012.12.29


Power clean review.


“The Chief”

Max rounds in 3 minutes of:

  • 3 Power Clean (135/95)
  • 6 Push Ups
  • 9 Squats

Rest 1 minute. Complete 5 total cycles.

Friday 2012.12.28


A/B: In 15 minutes, work up to a heavy double (1L/1R) Turkish Get-Up

C: Bench Press


3 Rounds for time of,

  • 200m Run
  • 7 Dumbell Push Press (70/50)
  • 14 Ring Rows