Tuesdays Heroic Fitness Installment

May 22nd, 2017

posted a day early because yo

Workout for Tuesday May 23rd:


5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Monday’s Gymnastics Max Session

May 21st, 2017

posted a day early for your excitement

Workout for Monday May 22nd:

Strict Ring Dip for Max 3


Strict Pull-up for Max 3

Use minimum bands or max extra load and see what you can get!

Yowzers Saturday!

May 19th, 2017

posted a day early because this week has been tough, might as well send it on a Saturday

Workout for Saturday May 20th:

12 Minutes for Max Reps of Snatches and Lunges combined.
The team rotates stations when the buddy who’s at the box jump station does 12 reps.

Box Jumps (24/20)
Dumbbell Snatches (50/35)
Stationary Lunges (just you)

Growl for this Friday Workout

May 18th, 2017

posted a day before to encourage incredulity at me using “growl” in the subject line

Workout for Friday May 19th:

“Bear Complex”

7 cycles of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

For Max Load

You must complete 5 complete 7 round cycles to have done this full workout. One of those should be the heaviest, and then rest should be tough and doable. Technique!!

This should be “fun”

May 17th, 2017

posted a day early for you to take a gut check and get in the gym

Workout for Thursday May 18th:

Row 500m ALL OUT

rest as needed

Do 4 total rounds.


Wednesday’s Wild Workout Watch Out!

May 16th, 2017

posted a day early for your exploration into notes

Workout for Wednesday May 17th:

Teams of 3:

4 Rounds for each partner (I’m hoping for around 35 minutes of teamwork)

Run 200m
12 GHD Sit-ups
24 Back Extensions

***NOTICE*** The order here is important. Partner 2 starts their run when partner 1 begins their Back Extensions. Partner 3 begins their run with partner 2 starts their back extensions. Partner 1 starts their second run once partner 3 begins their back extensions.

Tuesday’s Terrific Calisthenic Voyage

May 15th, 2017

posted a day early for you to check yourself before you wreck yourself

Workout for Tuesday May 16th:


100 Pull-ups
100 Push-Ups
100 Sit-ups
100 Air Squats

For Time

Max Effort Lower Body Monday

May 14th, 2017

posted a day early to be like “oh yeah”

Workout for Monday May 15th:

Deadlift for 1 Rep max

It’s OK Maria, we can stay a little lighter and work technique and accessories :)

Saturday’s Non-team WOD

May 12th, 2017

posted a day early for you to be like, “what the heck”

Workout for Saturday May 13th:

3 Rounds for Time of:

60 Double Unders
30 Push-Ups
15 Knees to Elbows

Friday’s Single Modality Day

May 11th, 2017

posted a day early for your excitement

Workout for Friday May 12th:

Overhead Squat for Max 5

Here’s some coming attractions!

May 16th: Angie (be here or be square!)
May 29th: Murph! We’ll have a big shindig at 2:00pm for those that want to do the “whole” thing. Typically during classes we’ll be keeping the workout shorter and within the hour. But I know that it’s Memorial Day and that’s what up. So if you’ve got the day off and you’re ready to GET AFTER IT. Come at 2:00, hang out afterwards have a burger and a brew.
June 6th: Karen, there I warned you :)