WOD May 19th, 2012
And our winner is….
Missy Kiser Null!!!!!!
We have just completed our first 60 day challenge, which was compiled of body fat lost, lean muscle gained, strength gained and Work capacity improvement. All of our competitors did an amazing job but in the end it came down to two people, Missy and Cori. When all was said and done Missy had come out shining. Not only did she bust her ass but she was in the Box everyday gracing us with her awesome smiling face, infectious laughter and cussing like a sailor at every barbell and rowing machine in ear shot.
Missy lost 11 lbs and 9% body fat and even more impressive posted HUGE PR’s on her deadlift(+40 lbs) and squat (+45 lbs). Missy I couldnt be more proud of you as a coach but as a friend it was amazing to watch you make such a positive change in your life. You made a enormous effort to make sure that we will be seeing that amazing smile for a long long time to come. Thank you for being a part of this gym!! – Coach Lowell
WOD May 18th, 2012
Now that our form is down….
Lets really dial in our rowing technique…. yes there’s a form to this!!! Lets all be as efficient as we can
warm up
2 rounds- 200m run 15 push ups 25 squats
Strength- Push Press
5-5-5
WOD
2K row for time
WOD May 17th, 2012
Over the hump-day
3 min jump rope
stretch and foam roll
Time trial- 1 k row
rest 8 mins
WOD
400m run
50 push ups
40om run
40 push ups
400m run
30 push ups
400m run
20 push ups
400m run
10 push ups
WOD May 16th, 2012
Hero day: Bradshaw
warm up 400m run
15-12-9
PVC thruster, pull up
Skill-
Athletes choice of skill work or strength 15 mins
WOD
Bradshaw
10 rounds for time
3 HSPU
6 Deadlift 225/185
12 pull ups
24 double unders
WOD May 15th, 2012
Heavy without barbells
warm up 4oom run and stretch
4 min AMRAP
8 squats
6 kb swings
4 kb push presses
Skill
KB clean and jerk
WOD
800m run
21 kb swings (63/44)
18 KB front squat (63/44)
15 KB clean and Jerk (63/44)
18 KB front squat (63/44)
21 KB swings (63/44)
800m run
WOD May 15th, 2012
New kind of fun
New lifts can make big gains in conventional ones, so try new things 
Warm up 400m run and stretch
2 min drill Wall sit then 1 min band stretch each leg
Strength
Box Squat 3-3-3-3-3
WOD
Cindy
20 min AMRAP
5 pull ups
10 push ups
15 squats
WOD May 8th, 2012
Max deadlift day!
Warm up
2 Min row and stretch
4 min AMRAP then hip mobility
Strength-Max Deadlift
WOD
4 rounds for time
10 KB snatch (70/55)
200 ft sprint
WOD May 7th, 2012
Honey Badger!!!!
Honey Badger dont care!!!! Bring your A game this week folks because we’ve got some heavy lifting and some mean MetCons!!!!!!!
Warm up
400m run and stretch
2 x 10 push up, 10 pull up
Shoulder Mobility
Strength
Max Strict press
WOD
Honey “Badger”
20 min AMRAP
30 hang squat cleans (95/65)
30 pull ups
800 m run
WOD May 4th, 2012
And the winner is…..
Today was the final weigh in for our final two athletes in our competition , Missy and Cori. Everyone fought hard and made some amazing life changing choices and Im very very very proud of all of you. Next week we will re-test our maxes and thatll find our winners.
Warm up 2 min row then shoulder and hammy mobility
Strength
Deadlift 5-5-5-5-5
WOD
Randy
75 power snatches 75 lbs
WOD May 3rd, 2012
Buck Furpees!!
warm up 400m run and stretch
then: skinny “Helen”
3 rounds: 200m
14 kb swings 35/26
7 pull ups
Strength- Weighted dip
5-5-3-3-2-2
WOD
3 rounds for time
400m run
35 burpees
