4.25.2015

YouTube Preview Image

A. 3 Sets:
Good Mornings x 10
Rest 20s
DB/KB Single Arm Row x 5 each arm @ HEAVY
REST 20s

B. AMRAP 5 Minutes:
Push Press x 10
Ring Rows x 10

Rest 3 Minutes

AMRAP 5 Minutes
KB Swings x 10
Toes-to-Bar x 10

———————————————————————————

Bruiser and Brewskis WOD at 11am ONLY
Workout genius: Matthew B-W

“Whole Lotta Up and Down”
100 Double Unders
15 Overhead Squat (50/35)
20 Burpee Box Jumps (24/20)
30 Chest-to-Bar Pullups
40 Wall Ball (20/14)
30 Chest-to-Bar Pullups
20 Burpee Box Jumps
15 Overhead Squat
1000m Row

Posted in Blog | Leave a comment

4.24.2015

YouTube Preview Image

A. 5 Sets: Power Snatch x 1.1.1
Rest 10s between singles and 2 minutes between sets

B. 4 Rounds for Time:
10 Hang Power Snatch (43/29)
20 Box Jumps (24/20)

C. 2 Sets: Side Plank Hold x 30s each side

Posted in Blog | Leave a comment

4.23.2015

YouTube Preview Image

A. 3 Sets Not for Time (for skill mastery):
Pistols x 5 each leg
Rope Climb x 1-2 (BRING TALL SOCKS!)
Double Unders x 30-50

B. “Helen”
400m Run
21 KB Swings (24/16)
12 Pullups

Posted in Blog | Leave a comment

4.22.2015

YouTube Preview Image

A. In 15 Minutes, build to a heavy Power Clean and Jerk

B. “Nadia”
7 Rounds for Time:
5 Chest-to-Bar Pullups
7 Overhead Squats (43/29)
9 Hang Power Clean (43/29)

Name WOD
Em 9:41 (rx+)
Dawkins 9:05 (rx)
Nadia 9:36 (rx)
Brett T 9:37 (rx)
Owen 11:32 (rx)
Brian 11:37 (rx)
Abraham 11:37 (rx)
Clayton 11:40 (rx)
Eric H 12:26 (rx)
Pedro 12:48 (rx)
Philip 13:16 (rx)
Matthew 13:17 (rx)
Eric G 13:30 (rx)
Patti 14:24 (rx)
Steve 15:49 (rx)
Stephanie 18:46 (rx)
Cedar 9:00
MIke D 9:16
Laura M 9:26
Mike A 9:45
Kim 9:49
Martina 11:16
Jessica S 12:12
Casey 12:34
Lisa 12:43
Heather 12:45
Josh G 13:12
Kara 13:18
Rachel G 13:21
Kera 13:38
Yoshi 13:43
Sabra 13:47
Fawn 14:07
Josh 14:30
Laura R 14:31
Rachel F 14:34
Tamara 14:40
Stephen 14:44
Andy 14:53
Noellle 15:04
Ferko 15:06
Dave W 15:31
Reagan 15:40
Kisa 15:59
Bethany 16:52
Steve K 17:00
Tara 17:24
Sean 17:36
Nate 17:39
Supriya 17:42
Jody 17:56
Johnny 19:20
Jake 19:21
Posted in Blog | Leave a comment

4.21.2015

YouTube Preview Image

A. 5 Sets: Back Squat x 5

B. 4 Rounds for Time:
25 Wall Ball (20/14)
400m Run

C. 3 Sets: Hollow Hold x 30-60s

Name WOD
Casey 11:21 (rx)
Greg G 11:25 (rx)
Brett 11:59 (rx)
Clint 12:24 (rx)
Craig 12:30 (rx)
Ryan 13:14 (rx)
Tiffany 13:33 (rx)
Matthew 13:49 (rx)
Noelle 14:20 (rx)
Erika B 14:20 (rx)
Firster 14:56 (rx)
Owen 15:14 (rx)
Travis 15:24 (rx)
Eric 15:26 (rx)
Mike B 15:28 (rx)
Jen 15:45 (rx)
Rachel G 16:10 (rx)
Jenny 16:10 (rx)
Jessica 16:11 (rx)
Kara 16:12 (rx)
Jake 16:47 (rx)
Noah 16:58 (rx)
Melissa 17:28 (rx)
Steve K 17:30 (rx)
Bethany 18:05 (rx)
Amy 19:28 (rx)
Chelsea 12:24
Amy C 12:35
Rob 12:41
Liz 12:57
Donald 12:57
Jason 13:07
Laura 13:48
Lisa L 15:00
Hannah 15:32
Matt E 16:02
Tamara 16:20
Scott 17:29
Aisha 18:15
Posted in Blog | Leave a comment

4.20.2015

YouTube Preview Image

A. 3 Sets: Single Arm DB/KB Strict Press x 10 each arm

B. AMRAP 10 Minutes
10 Power Cleans (43/29)
10 Over-the-Bar Burpees

C. 3 Sets: Weighted Hip Extension x 8 or Supermans with 2s Pause at top x 10

Name WOD
Brian 7+10 (rx)
Jason D 7+10 (rx)
Donald 7+5 (rx)
Josh S 7+3 (rx)
Clint 7+2 (rx)
Brett 6+16 (rx)
Abraham 6+12 (rx)
Laura M 6+12 (rx)
Alex 6+10 (rx)
Davis 6+10 (rx)
Sam 6+6 (rx)
Steph 6+5 (rx)
Patti 6+4 (rx)
Stacy F 6+3 (rx)
Sterling 6 (rx)
Rachel F 5+19 (rx)
Craig 5+18 (rx)
Owen 5+17 (rx)
Steve P 5+17 (rx)
Jenny G 5+13 (rx)
Ryan B 5+12 (rx)
Armando 5+11 (rx)
Margaret 5+11 (rx)
Eric H 5+10 (rx)
Kera 5+10 (rx)
Greg 5+10 (rx)
Philip 5+10 (rx)
Sean 5+9 (rx)
Rob S 5+7 (rx)
Clayton 5+7 (rx)
Melissa 5+7 (rx)
Matt BW 5+6 (rx)
David S 5+3 (rx)
Rachel K 5+1 (rx)
Laura R 5 (rx)
Mike K 5 (rx)
Yoshi 5 (rx)
Kara 4+17 (rx)
Jessica S 4+15 (rx)
LBK 4+14 (rx)
Stephen K 4+10 (rx)
Durkee 4+5 (rx)
Brandon 3+9 (rx)
Lisa L 3+11 (rx)
Sabra 6+4
Nadia 5+10
Sarah M 5+7
Sarah V 5+3
Lucy 5
Erin 4+11
Amy E 4+11
Tiff C 4+9
Dave W 4+6
Lynda 4
Posted in Blog | Leave a comment

4.19.2015

YouTube Preview Image

A. 3 Sets:
Reverse Snow Angels x 20
30s Hip Mobility Drill of Choice

B. In 15-20 Minutes, build to a heavy Split Jerk

C. In teams of two, one partner working at a time and completing 7 rounds each:
5 Ground-to-Overhead (52/34)

Name WOD
MikeB/Armando 5:37 (rx)
Firster/Hannah 6:09 (rx)
Ambrose/Pedro 6:37 (rx)
Phil/? 7:00 (rx)
Rachel/Kera 8:36 (rx)
Posted in Blog | Leave a comment

4.18.2015

YouTube Preview Image

A. 3 Sets: Bulgarian Split Squat x 10 each leg

B. In teams of 3, alternating minutes of the 24 Minute EMOM:
1 – 200m Run
2 – Goblet Carry Lunges x 10 (5 each leg)
3 – Burpee Box Jump Overs x 7-10 (24/20)

———————————————————————————

Bruiser and Brewskis WOD at 11am ONLY
(programming by of Brett Truka, hence the name)

“The Trukish Get-down”

For Time:

Run 1200m
40 Pullups
15 Ground-to-Overhead (70kg/43kg)
40 Double Unders

Run 800m
30 Pullups
10 Ground-to-Overhead
30 Double Unders

Run 400m
20 Pullups
5 Ground-to-Overhead
20 Double Unders

Name WOD
Brett 24:45 (rx)
Donny 27:24 (rx)
Ian 28:19 (rx)
Sterling 29:10 (rx)
Ryan 31:00 (rx)
Owen 36:14 (rx)
Davis 36:26 (rx)
Armando 36:48 (rx)
Norm 38:53 (rx)
Durkee 43:43 (rx)
Donald 31:55
Scotty 39:53
Posted in Blog | Leave a comment

4.17.2015

YouTube Preview Image

A. 5 Sets: Power Clean x 2.2.2
Rest 10s between singles and 2 minutes between sets

B. 3 Sets:
100 Double Unders
30 KB Swings (24/16)
20 Box Jumps
3 Minute Rest between sets

Name WOD
Jason 15:48 (rx)
Clint 16:13 (rx)
Sterling 17:09 (rx)
Abraham 18:00 (rx)
Donald 18:25 (rx)
Michelle L 21:03 (rx)
David S 21:08 (rx)
Matthew 22:00 (rx)
Eric 23:41 (rx)
Alex 16:26 (rx)
Don 17:20 (rx)
Mahony 20:38 (rx)
Stacy D 21:13 (rx)
Yoshi 21:57 (rx)
Tiff H 22:24 (rx)
Shayla 24:09 (rx)
Andy 24:56 (rx)
Erika 25:59 (rx)
Fawn 26:35 (rx)
Tara 26:54 (rx)
Laura R 19:40
Erin 19:50
Patti 20:12
Kara 20:37
Liz 21:04
Kaitlin 21:17
Dave W 21:48
Josh 22:15
Steve K 22:44
Tamara 22:45
Noelle S 22:50
Scott P 23:40
Stephen O 21:22
Matt 22:32
Sarah M 22:35
Kisa 22:54
Dave 25:03
Regan 26:48
Posted in Blog | Leave a comment

4.16.2015

YouTube Preview Image

A. 5 Sets:
Overhead Squat x 3
Rest 20s
Pullups x 10
Rest 60s

B. Every 2 Minutes for 8 Minutes:
Run/Row 200m
Max Rep Front Squats (61/43)

Run/Row 200m and in the remaining time of the two-minute interval, get as many front squats as you can. Once the two-minute interval is up, the next round begins.

C. 2 Sets: Side Plank Hold x 30s each side

Name WOD
Mike D 57 (rx)
Shayla 57 (rx)
Kylie 53 (rx)
Ryan 50 (rx)
Stacy F 49 (rx)
Jason 46 (rx)
Eric 45 (rx)
Brent 42 (rx)
Jen M 40 (rx)
Tiff H 37 (rx)
Mahony 36 (rx)
Clayton 35 (rx)
Owen 35 (rx)
Rachel 34 (rx)
Donald 33 (rx)
Alex 32 (rx)
Philip 31 (rx)
Armando 30 (rx)
Jenny 28 (rx)
Noah 28 (rx)
Sarina 26 (rx)
Melissa 24 (rx)
Jessica 23 (rx)
Bethany 18 (rx)
Amy 50
Liz 47
Laurel 45
Paul G 41
Jody 37
Kaitlin 36
Erin 34
Rackel K 32
Michelle 31
Abraham 31
Lisa L 31
Shawn 24
Travis 22
Nancy 22
Brandon 22
Posted in Blog | Leave a comment
Older Posts

free-intro

class-schedule

Like us on Facebook!

Blog Archives

Visit Us On Facebook