Daily WOD – Sep 23, 2013
"Elizabeth" Complete 21-15-9 reps for time of: Clean (135/95#) Ring dip WOD Notes: Clean = full squat clean. Compare to 120604. Community Notes: Happy birthday Jackie B! Other Notes: One week down in our Fall…
Football WOD – Sep 22, 2013
Complete 5 rounds for time of: 2 rope climbs 8 front squats (185/115#) 9 handstand push ups Community Notes: HAPPY BIRTHDAY TIANA!! (Sorry for the late post!!)
Daily WOD – Sep 21, 2013
Complete 2 rounds for time of: 25 pull ups 50 deadlifts (155/105# NTE 40%) 800m run Community Notes: Happy Birthday Peggy!! Will WOD for Beer: So far we have 5 people heading to DelVal for…
Daily WOD – Sep 20, 2013
Snatch Balance 1-1-1-1-1-1 Then EMOM for 10 minutes of 2 hang snatches WOD Notes: If flexibility limits you on doing snatches, this workout will be a 1 rep max front squat taken from the floor…
Make Up Day – Sep 19, 2013
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Partner Interval - 10 rounds for time of 5 front squats (215/135#), 7 box jumps…
Daily WOD – Sep 18, 2013
Complete 30-20-10 reps for time of: Burpee plate jumps (4") Hang power clean (135/80# NTE 60%) Community Notes: Happy Birthday Josh!!
Daily WOD – Sep 17, 2013
Bamboo bench press 3x15 then Bamboo shoulder press 5x5 then Weighted push up 1 rep max
Daily WOD – Sep 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…
Sunday Football WOD – Sep 15, 2013
Complete 3 rounds: Hold Top of a Pull Up - 45 seconds Rest 15 seconds Overhead Walking Lunge (45/25#) - 45 seconds Rest 15 seconds Sledge Hammer Strikes - 45 seconds Rest 15 seconds 10…
Daily WOD – Sep 14, 2013
Deadlift 2-2-2-2-2-2 Then EMOM for 5 minutes of: 5 deadlifts (60% 2 rep max) AMRAP in remainder of minute of double unders WOD Notes: Feel free to complete this workout during the 8 a.m. barbell…