WOD - Sunday 090201

Kettlebell Day!!

Max rounds in 20 minutes:

8 Kb Swings - Each Hand
3 Turkish Get-ups - Each Hand
5 Deck Squats - Each Leg

Be Nasty,
Doug

WOD - Saturday 090201

"Fran"

Thrusters - 95 pounds
Pullups

Reps: 21, 15, 9


Be Nasty,
Doug

WOD - Friday 090130

Fight Gone Not Quite According To Plan!!!!

...kinda like Fight Gone Bad but different exercises...

3 Five minute rounds
1 Minute rest between rounds

One minute each:

1) Medball Slams
2) Box Jumps - Small Box
3) Row
4) Side Bridge - 30 sec each side
5) Medball Sets


Be Nasty,
Doug


PS. This is why normal people can't play in the NFL... He weighs 230 by the way...

WOD - Thursday 090129

Front Squat: 5 x 3
Sled Drag: 10 Lengths

Be Nasty,
Doug

Body Fat Testing Now Available!!!

We now have skinfold calipers to measure body composition. If you want your bodyfat tested just let me know.

Cost: $15

Click Here To See How It Works!!

If you have questions feel free to come talk to me as well.

Be Nasty,
Doug

WOD - Wednesday 090128

Heavy Bag Workout

5 rounds:

1 minute punches or knees or kicks
1 minute rest

If you have gloves, bring them.


Be Nasty,
Doug

Damn, He's Good!

For those of you who didn't see this video here at the gym the other day...

This dude's out of control.

Enjoy,
Doug

WOD - Tuesday 090127

Perform a 3RM with the following movement combinations:

Power Clean and Overhead Press
Power Clean and Power Jerk
Squat Clean and Split Jerk

Try not to drop it on your head like I do in the video below.

Be Nasty,
Doug

WOD - Monday 090126

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Be Nasty,
Doug

WOD - Sunday 090125

Snatch
3-2-1-1-2-3

Be Nasty,
Mike

WOD - Saturday 1.24.09

5 rounds for time:

15 Kettlebell Swings (You choose the weight)
30 Second Prone Bridge
10 Pullups

-or-

3 rounds for time:

20 Bodyweight Squats
20 Bodyweight Lunges
20 Jumping Lunges
20 Jumping Squats

Take your pick!


Here's my latest favorite Youtube video. Enjoy!

Be Nasty,
Doug

WOD - Thursday 1.23.09

4 Rounds

Row: 500m as fast as possible
Rest: As long as needed for full recovery (max 10 min)


Check out this world record 1:15.9 second 500m row!!!

Be Nasty,
Doug