W.O.D. Thursday 4/17/14


Main – Workout Of The Day

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Perform 50 Strict Ring Rows: Split into as many sets as necessary and scale appropriately


Perform 4 Band resisted sprints w/Partner, 60ft

Metcon (Time)

For time:

Buy In – 7 Power Snatches, 155/95lb

3 Rounds of:

21 TTB
14 Double KB SDHP, 55/35lb x 2
7 Lateral Burpees over Bar

Buy Out – 7 Power Snatches, 155/95lb

W.O.D. Wednesday 4/16/14


Main – Workout Of The Day

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5 Minutes: Lower Extremity Foam or PVC Roll

Metcon (Time)

“2.5k Gone Bad” (Time)

Run 500m
30 Squat and jump over a 12″ Parallette
Run 500m
30 Hand Release Push Ups
Run 500m
10 KB Swings, 55/35lb
10 Jumps over 24/20″ Box
10 Burpees
Run 500m
30 steps, Overhead Alternating Walking Lunges, 45/25lb bumper plate OH
Run 500m
30 Thrusters, 45lb

W.O.D. Saturday 4/12/14

Main – Workout Of The Day

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Metcon (Time)

“Landon” Hero WOD

6 Rounds for time of:

Run 500m
8 Muscle Ups
29 Double Unders
12 Thrusters, 115/85lb


From Landon Bland’s Parents:

“In March 2012 Landan was diagnosed with a S-PNET brain tumor. At 3 years old he under went his first Craniotomy in Springfield, MO. on March 12th and a second Craniotomy in Memphis, TN. on April 9th. The second pathology report showed that Landan also has an Amplification of the N-MYC gene. This just meant that the original tumor that was considered rare and aggressive to begin with was even MORE rare and aggressive. Just 4 days after his second surgery an MRI showed that the tumor was already “showing growth”. On April 25th Landan started focal radiation at St. Jude Research Hospital. The radiation treatment was originally scheduled to be 6 weeks but 3 weeks into treatment an MRI showed 4 new tumor sights in the brain. As Landan’s parents we then made the difficult decision to switch to a more aggressive radiation treatment. Landan finished 9 weeks and 2 days of radiation on June 29th. 
We are all home and enjoying a much needed break before we return to St. Jude on July 31st. Landan is scheduled to have scans on August 1st at that time we will have a more details for the rest of Landan’s treatment plan. We have been told to expect 4-6 months of chemo. 
We cherish all of the prayer support from family, friends and strangers so please feel free to share Team Landan’s page. We try our best to update on a regular bases and let everyone know how Landan is doing. 
We Thank our Heavenly Father for everyday we have together and pray for him to heal Landan and give him the strength he needs to fight through his treatment. We also pray that Landan will continue to live a full and happy life. Please agree with us in these things we pray. And may God Bless you too!

After returning to St. Jude and starting chemo more scans showed that a new tumor had grown and was back larger than any of the others. We were sent home on August 13 because there was nothing else that could be done medically for Landan. We spent the last two weeks of Landan’s life surrounded by family and friends. Landan went to be with our heavenly family August 29, 2012.

Ed and I chose to channel our grief and pain into an organization to help other families going through the battle of childhood cancer. In honor of Landan and to help keep his spirit alive we named it Landan’s LegOcy. Through this organization we hope to help spread the word of childhood cancer and the need for research funding while raising money to help support families.”

4-11-2014 Friday



**Saturday 4/12 at the box:  10a.m. we will have Perfect Health Chiropractor Dr. Hamilton and then the Gymnastic Seminar begins at 10:30 a.m.

There will only be a 9 a.m. WOD and only child care at 9 a.m.

Main – Workout Of The Day

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Warm-up (No Measure)

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

Use 30-40-50% of your 1RM Snatch

Snatch (Record the average of your lowest and highest load)

Isabel (Time)

For Time: 30 Snatches, 135# / 95#