Posted by Andy Petranek : Tuesday, Mar 06, 2007
Rob Roman did 662 double unders in 10 minutes to win our challenge. He not only did the most of anyone, he improved from the first time he did this by 294! His "secret?" Doing 10 minutes of double unders every day for the past 3 months... Congrats, Roman!
As many rounds as possible in 20 minutes of:
4 Handstand Push ups
5 Wall Ball, 20 lb ball
6 "L" pull ups
Posted by Andy Petranek : Monday, Mar 05, 2007
Saturday was quite a day. Thanks to all of you who came out for our 2nd Anniversary Open House!
Kiki was one of many there who not only set a PR in the 500m row, he now has the 5th best time on our leader board! Congratulations, Kiki!
Take 12 minutes to complete the following:
4 minutes of pull ups
4 minutes of dips
Posted by Andy Petranek : Friday, Mar 02, 2007
Chris & Shannon, I'm not so sure that this is quite what Becca meant when she said, "Put your hooks in," prior to choking out your partner... You both look WAY too comfortable!
3 rounds for time:
21 ring dips
15 hang power cleans - 135 lbs
9 shoulder press - 95 lbs
* adjust weight as needed to maintain perfect form
Posted by Andy Petranek : Thursday, Mar 01, 2007
Erica C. demonstrates awesome height in a glute-ham developer hip extension. Go Erica!
40, 24" box jumps
20 rowing (calories)
40 Thrusters (35 lb dumbbells)
20 Knees to elbows
40 Kettlebell swings (1.5 pood)
20 GHD sit ups
40 jumping pull ups
20 burpees (YEA BURPEES!)
Posted by Andy Petranek : Wednesday, Feb 28, 2007
Many of you may have noticed a lapse in posting over the past 24 hours... well, my wife, Julia, and I are expecting our first child (a boy) any day now, and we had a "near miss" last night... no baby yet... So I'm sorry for not posting something sooner, but I've been a bit pre-occupied.
The picture is of Julia's belly on a monitor at the hospital last night... Funny story, I was so excited while there, I had to burn off some steam - so I was doing handstands - and I held one the longest I've ever held one without moving my hands - 50 seconds! Anyway, the workouts continue...
4 rounds for time:
21 front squats
42 arch rocks
Posted by Andy Petranek : Monday, Feb 26, 2007
Any way you cut it, John Burch (pictured) is flexible! Just ask Shannon... it was hard for her to push his leg up high enough for an effective stretch!
5 rounds for time of:
95lb Overhead Squats
- Scale the weight so that you are using as much weight as possible and still able to maintain perfect form in each squat.