Browsing articles from "December, 2011"

20 min. AMRAP: 400m/DL

Dec 16, 2011   //   by Paul Siegel   //   WOD  //  2 Comments

Congrats to Phillip for losing 40 lbs. in a month and a half!!!!

Complete as many rounds as you can in 20 minutes of:

Run 400 meters

Deadlift 155 pounds, 21 reps

Josh Everett 8 rounds + 60 meters.


Dec 16, 2011   //   by Chace Wheaton   //   GWOD  //  Comments Off

20 min. AMRAP of:

A big hairy welcome to all our new peeps. L.A. rocking double unders on her first try and crushing some “Annie”.

400m. Run
21 Deadlifts, 155/110lbs.

Rest Day

Dec 15, 2011   //   by Chace Wheaton   //   GWOD  //  Comments Off

Rest it up

Rest Day

Dec 15, 2011   //   by Paul Siegel   //   Home Brews, WOD  //  Comments Off

Rest Day




50,40,30,20,10 of:

Double Unders



Dec 14, 2011   //   by Chace Wheaton   //   GWOD  //  Comments Off

Debra and Jarrett

Push Jerk 5×2

3 Rounds of:
5 Rope Climbs
21 Pistol Squats


Dec 14, 2011   //   by Paul Siegel   //   The Heroes, WOD  //  Comments Off


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

Post total time to comments.


Enlarge image

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.

Back Squats

Dec 13, 2011   //   by Paul Siegel   //   WOD  //  Comments Off

Back Squat 3-3-3-3-3 reps

“Mr. Joshua”

Dec 12, 2011   //   by Chace Wheaton   //   GWOD  //  Comments Off

“Mr. Joshua”

Congrats Rusty, 1st ropeclimb!

5 Rounds of:
400m. Run
30 GHD Sit-ups
15 Deadlifts, 250m.


Dec 12, 2011   //   by Paul Siegel   //   The Girls, WOD  //  2 Comments

Curt Dog


Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Dec 11, 2011   //   by Paul Siegel   //   Blog, Events, News  //  2 Comments

Siegel Family Holiday Extravaganza!
Come celebrate the holidays with us! We’ll sing carols, decorate cookies, and compare bad holiday sweaters. The mulled wine and eggnog will flow freely! We will have paleo and non-paleo options for those of you looking to keep clean during the holiday season. Significant others are more than welcome.Hope to see you there!

When: Saturday, December 17
7:00 PM until ????
Where: 1646 Kings Down Circle
Dunwoody,GA 30338
RSVP: 770-395-7653,, or just let one of us (Roger, Debra or Paul) know somehow!


Roger, Debra and Paul