Football WOD – Oct 20, 2013
Complete 5 rounds for max reps of: 15s of hang power clean and jerk (115/75#) 45s rest 15s of weighted pull ups (50/30#) 45s rest 15s of burpees 45s rest Community Notes: So far 152…
Daily WOD – Oct 19, 2013
"Lift Up Luke" AMRAP in 5 minutes: 4 power cleans (155/105#) 24 double unders 1o pull ups WOD Notes: This WOD should be fast and painful! Scale wisely - the right scale will allow you…
Daily WOD – Oct 18, 2013
Banded Deadlift 10x2 Then 5x8 good mornings (40% 1RM back squat) Community Notes: Happy Birthday Steve K!! Community Notes II: Saturday morning we are running a fundraiser, Lift Up Luke, which seeks to raise money for…
Make Up Day – Oct 17, 2013
Join us beteen 4:30 and 7:30 tomorrow to make up one of the last 6 workouts. This week the choices are: Max distance broad jump, 20 rep max back squat, max distance broad jump Complete…
Daily WOD – Oct 16, 2013
“Fall Nutrition Challenge Performance Test” max strict pull ups in 1 minute 75 wallballs for time (5 minute time cap) 1 rep max clean (10 minutes) 1 mile run A rest will be taken between…
Daily WOD – Oct 15, 2013
Overhead Squat 5-5-5-5-5 Then 50 toes through rings NFT WOD Notes: Compare OHS to 130507. Community Notes: Congratulations to everyone who survived the month of our fall nutrition challenge! Tuesday is the last full day…
Daily WOD – Oct 14, 2013
EMOM for 12 minutes of: 10 thrusters (45/30#) 10 box jumps (24/20") WOD Notes: If during any minute you cannot complete the reps, this workout turns into an AMRAP. There will be an unnecessarily harsh…
Football WOD – Oct 13, 2013
Complete 9 rounds for time of: 5 deadlift (315/205, NTE 75%) 5 handstand push ups WOD Notes: Compare to CF Football WOD 131012.
Daily WOD – Oct 12, 2013
Complete for time: 1000m row 30 muscle ups 800m run WOD Notes: Happy Birthday to the one and only Barb of O'Neills Garage!!
Daily WOD – Oct 11, 2013
Max distance broad jump Then Find your 20 rep max back squat Then Max distance broad jump