03.18.2014

WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: 2:00 test out / 4:00 Rest 1.) Handstand Push Ups 2.) Strict Pull Ups WOD: 10:00 running clock: 3 Rounds: 10 Hand release Push ups 5 Toes to Bar (T2B) + AMRAP (for remainder of time): 14 Wall Ball 20/14 7 Burpees SKILL […]

03.11.2014

WARM-UP: 5:00 AMRAP 5 DB PRESS 10 BAR ROWS 15 SQUATS STRENGTH: 6 ROUNDS :20ON/:20OFF 1.) HSPU 2.) STRICT PULL UPS WOD: 21-15-9 PULL UPS HAND RELEASE PUSH UPS BOX JUMPS

03.04.2014

WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: 8 Rounds, :15on/:15off 1.) Handstand Push Ups 2.) Strict Pull Ups WOD: 8:00 AMRAP 5 Toes to Bar 5 Chest to Bar 5 Burpee Box Jumps

02.18.2014

Prepare your shoulders! Get here early and warm up properly!!! WARM-UP: 5:00 AMRAP 5 Push Ups 10 Body/Ring Rows 15 Awesomely perfect air Squats STRENGTH: 2:00 test, 4:00 rest: 1.) Dips 2.) C2B (chest to bar) WOD: 5 Rounds for Time: 25 Double Unders / 50 Single Unders 10 K2E (Knees to Elbows) 5 HSPU […]

02.05.2014

WARM-UP: *Shoulder PRE-hab work *3 Rounds: 3 HHPSn (High Hang Power Snatch) 3 HPSn (Hang Power Snatch) 3 PSn (Power Snatch) 3 OHS (Overhead Squat) STRENGTH: 10:00 to hit a heavy 3-position Power Snatch High Hang, Hang, Low Hang WOD: AMRAP in 7:00 A1.) 150m Row (pace) A2.) 2 for 1 Wall Ball A3.) Superman […]

12.30.13 [monday]

The Christmas ‘hype’ is over, and the ‘New Years Resolution hype’ is on its way! Instead of having a “New Years Resolution” I’d rather think of it as a “New Year Goal”. The term resolution means solving a problem; but the term goal is an act of achievement. New Years Resolutions are often not solved […]

07.24.2013 [wednesday]

Max-Effort Lift: 20:00 Bench warm up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% Assistant Movement: Banded Tricep Push Downs 1x close to failure 1x failure Pulling Superset: 3 Rounds: 8-10 Supine Body Rows 12-15 Banded Pull Aparts (BPA) WOD: FOR TIME: 5-4-3-2-1 Muscle Ups 10-8-6-4-2 HSPU (Handstand Push ups) *alternating movements

07.17.2013 [wednesday]

Check out the new state-of-the-art Bench we got! EAT like the cavemen, BENCH like the cavemen, BE RIPPED like the cavemen! Max-Effort Lift: 20:00 Bench warm-up: 10@bar, 8-10@40%, 5-10@60% work: 3@70%, 3@80%, 3+@90% back off: 10@50-60% Assistant Movement: Weighted Push ups 1x close to failure 1x to failure *Superset with banded pull aparts 3×12-15 WOD: […]

05.29.2013 [wednesday]

Max-Effort Lift: 15:00 to find a new 1-3RM Close Grip Bench WOD: 21-15-9 Handstand Push Ups (HSPU) Dips Push ups REST 5:00 21-15-9 Pull ups Ring Rows / Body Rows Meet our Niece: ZOE ANN SMITH born May 23rd! [slideshow] BEAR COMPLEX, BURPEES, SIT UPS, JUMPING PULL UPS, & MURPH! Oh, and of course a […]

02.21.2013

BENCHMARK BENEFIT this weekend! Saturday starting at 12pm, join us for FRAN, DIANE, & ELIZABETH!! New PR’s are in  the horizon! 🙂 Pictures: POLAR PLUNGE (tight & bright themed), Power Cleans, Wall Ball, Burpees, Pull ups, Handstand push ups, Toes-2-Bar, Dead lift, Box jumps, & Snatching! [slideshow] OLY-  Power Snatch from blocks (above knee) 7×3 […]