Monthly Archives: May 2010

Cycle: Summer 2010 (pdf) Primary Session A Objective Determine working loads for squat and press. Set initial score on burpee test. Warm-Up 3 Rounds of the Barbell Complex and 10 Push-ups. Start with an empty bar and add weight each … Continue reading →

Cycle: Summer 2010 (pdf) Primary Session A Objective Determine working loads for squat and press. Set initial score on burpee test. Warm-Up 3 Rounds of the Barbell Complex and 10 Push-ups. Start with an empty bar and add weight each … Continue reading →

“Murph” 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run Meet at the pull-up bars at City Park (north of Jackson and Mulberry) at 8:00 A.M. or Noon to complete this special Memorial Day workout. Or stop … Continue reading →

“First There” 5 rounds: 30 Step Ups to a 20″ Step 20 Suitcase Deadlifts (2 pood, 1 pood) 05 Push-ups Entire workout to be completed wearing a ruck (aka backpack). Mens prescribed load is at least 40 pounds. Women, at … Continue reading →

“Nancy” 5 rounds 400 meter run 15 Overhead Squats Compare to 100506. Details on June’s programming will be available by Sunday if not sooner. Remember we have limited hours and a couple workouts in the park on Monday due to … Continue reading →

If you were in class Wednesday then push press 3-3-3-3-3, finding a new 3 rep max. If you were not in class Wednesday then deadlift 5-5-5-5-5, finding a new 5 rep max. Either way: go heavy, foam roll and go … Continue reading →

“Tillman” 7 rounds 7 Deadlifts (75% of 1 rep max) Run 1 Gasser (193 Meters) 15 Pull-ups Rest 45 seconds As promised the details on Saturday’s special hero workout are now available. Saturday’s workout is: B.Y.O.R. Bring Your Own Ruck … Continue reading →

Friday: Normal Class Schedule, Nancy Benchmark WOD Saturday: Whole 9 Seminar, Suffer On Saturday at a Special Time, and Community BBQ 9:00-1:00: Whole 9 Seminar 3:00-4:30: Special Suffer on Saturday 4:30-8:00: Community BBQ and Potluck. Bring a side to share … Continue reading →

“Dean’s Birthday Workout” 10 Overhead Squats (95/65) 20 KB Swings 30 Burpees 40 Calories on the Rower 30 Burpees 20 KB Swings 10 Overhead Squats (95/65) Happy Birthday Dean! Photo courtesy Audrey Boyd.

Strict Press 1-1-1-1-1, Find a new 1 rep max. 3 rounds 15 Hang Squat Cleans (60% of 1 RM) 15 Burpees News We have added a few more spots to the previously sold out Whole 9 Nutrition Workshop this Saturday. … Continue reading →