12.7.13

Willy

3 rounds of:

800m Run

5 Front Squats (225, 155#)

200m Run

11 Chest to Bars

400m Run

12 Kettlebell Swings (70, 53#)

U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

12.4.13

Weightlifting Wednesday
Snatch Compex:
5 sets of – Power snatch, squat snatch, overhead squat


Giant Sets:
3 sets of -
15 GHD Sit-ups
20 Hip Extensions
25 second L-sit

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12.3.13

Cat Fight

EMOM 30:

Odd: Burpees

Even: Row for Cals

The first 2 minutes each athlete will work for :40 totaling as many burpees and calories as possible.

For the remaining 28 minutes you will try to match those numbers you established during the first 2 minutes.

Post scores to comments.

December is a slow time of year for people coming out to the gym, to combat that, I'm going to try the following - whoever records the most scores on the website, will get a free unlimited membership for January.  Not the highest or best scores, just show up, do the WOD, record your score on the site.  Lately I've filled in the scores for everyone, I won't be doing that this month for the competition, let's get our winter sweat on!

12.2.13

Blanka
100 Double Unders
10 Muscle Ups
20 Squat Clean Thrusters (135, 95#)
10 Muscle Ups
100 Double Unders

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Blanka is a Troll

12.1.13

Open Gym from 9am-11am for unlimited members only, please note, there most likely won't be any special training, and let me know in ADVANCE if you are coming, if not... I'm sleeping in!

LAST DAY! - Retro Intensity is running a 3-day Black Friday special - For $99 (cash or credit), you will get 6 months of unlimited gym membership (regularly $167)!  That's damn near 50% off!  Come talk to me, we need to start getting more bodies in these super fun Tuesday, Wednesday and Friday classes!!! Offer ends TONIGHT at midnight.

11.30.13

The Loch Ness
Teams of 2 complete the following:
AMRAP 15:
5 Snatches (115/80#)
10 Wall Balls (20, 14#)
One athlete completes a full round, while the other rests.
Post scores to comments.

Reminder - Retro Intensity is running a 3-day Black Friday special - For $99 (cash or credit), you will get 6 months of unlimited gym membership (regularly $167)!  That's damn near 50% off!  Come talk to me, we need to start getting more bodies in these super fun Tuesday, Wednesday and Friday classes!!! Offer ends Sunday December 1st at midnight.

11.29.13 (Black Friday)

Tabata
:20 seconds of work
:10 seconds of rest
8 rounds at each station
Row (cals)
Box Jumps (24, 20")
DB Push Press (45, 30#)
Deadlift (225, 155#)


Hey everyone, Retro Intensity is running a 3-day Black Friday special - For $99 (cash or credit), you will get 6 months of unlimited gym membership (regularly $167)!  That's damn near 50% off!  Come talk to me, we need to start getting more bodies in these super fun Tuesday, Wednesday and Friday classes!!!

11.28.13 (Thanksgiving)

Seriously, you came looking for a workout!?  Go eat turkey ya crazies!

If you MUST do something, do this at home -

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post scores on the website!

11.27.13

Weightlifting Wednesday
Overhead Squat 3x1
Snatch Balance 3x1
OTM x 5 - 3 Position Snatch

11.26.13

Schlitz
4 rounds of:
400m Run
4 Muscle Ups
40 Double Unders

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11.25.13

Black Mamba   
10-9-8-7-6-5-4-3-2-1
Chest to Bar Pull Ups
Box Jumps (30,24')
25 Double Unders after each round

Post time to comments.