Football WOD – Aug 24, 2014
Complete 12-9-6-3 reps for time of: push jerks (135/95#) slam balls (40/30#) KB swings (70/53#) WOD Notes: See the original post here.
Daily WOD – Aug 23, 2014
"WOD for Dogs: Dog Gone Good" 3 rounds for max reps, with 1 min at each station and 1 min rest bet. rounds: Thrusters (75/5#) KB swings (53/35#) Jumping air squats (6" clearance) Lateral burpees 5 meter shuttle sprints WOD…
Daily WOD – Aug 22, 2014
Front Squat 1-1-1-1-1-1-1 Then AMRAP in 2 minutes of front squats (50% 1RM) Community Notes: September 28 is the Parkway Run and Walk in Philadelphia, benefiting CHOP. Tom Salamone and Ron Santoro's cousin,…
Make Up Day – Aug 21, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: In 20 minutes complete 400m farmers carry (53/35#) then in the remainder complete 5 front…
Daily WOD – Aug 20, 2014
Complete 5 rounds for time of: 3 power clean and jerks (225/135#) 10 wallballs (20/14# to 11/10') 40 double unders
Daily WOD – Aug 19, 2014
AMRAP in 10 minutes: 10 box jumps 10 hand stand push ups 10 burpees Community Notes: This Saturday the workout of the day will be the "WOD for Dogs" fundraiser. To accommodate larger-than-normal classes, your…
Daily WOD – Aug 18, 2014
Banded Deadlift 10x1 Then 20 minutes to work toward a 2014 goal Community Notes: Happy Birthday Tana!!
Football WOD – Aug 17, 2014
Complete 3 rounds each for time of: 5 bear complexes (135/85#) 300m shuttle sprint Rest 3 to 5 minutes between rounds. WOD Notes: Happy Birthday Phil (Zoo) and James N!!!
Daily WOD – Aug 16, 2014
Shoulder Press 5-5-5-5-5 Then "The Baseline" 500m row 40 squats 30 sit ups 20 push ups 10 pull ups
Daily WOD – Aug 15, 2014
In 20 minutes complete: 400m farmer's carry (53/35#) then AMRAP of 5 front squats (125/85#) 7 toes to bar WOD Notes: Compare to 110831.