Make Up Day – Jul 18, 2013
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Find your 3 rep max power snatch 31 heroes (see Saturday for details) Complete for…
Daily WOD – Jul 17, 2013
"Regionals Event 2" 3 rep max overhead squat (from the floor) Then Max distance farmer's carry (70/53#) WOD Notes: This is the last Regionals event we have to complete! In the actual competition, athletes were…
Daily WOD – Jul 16, 2013
Complete for time: 100 push press (95/65#) 100 sumo deadlift high pulls (95/65#) WOD Notes: For this workout the reps can be completed in any order desired. You can do 10 sets of 10 of each…
Daily WOD – Jul 15, 2013
Complete for time: 300 double unders 100 situps WOD Notes: The number of double unders should not exceed 10x your max single set of double unders. If you can do 23 double unders in a…
Rest Day – Jul 14, 2013
Thanks to everyone who participated in the 31 Heroes yesterday! We had 96 athletes complete the WOD, which is almost double last year. We still have some donations rolling in, and have already raised over…
31 Heroes WOD – Jul 13, 2013
In teams of 4, complete as many reps as possible in 31 minutes of: 200m sandbag run (45/25#) Thrusters (155/105#) Rope climbs Box jumps (30/24") WOD Notes: While teammate 1 is running, teammate 2 is…
Daily WOD – Jul 12, 2013
Find your 3 rep max power snatch WOD Notes: All 3 reps must be completed within 25 seconds. You MAY drop the bar between reps. 31 Heroes Notes: It's almost time for our 31 heroes…
Make Up Day – Jul 11, 2013
Come in between 4:30 and 7:30 tonight to make up one of the last 6 workouts. This week the choices are: "Isabel" - 30 snatches for time (135/95#) Back Squat 5-5-5-5-5 then 3 rounds for…
Daily WOD – Jul 10, 2013
Split Jerk 1-1-1-1-1-1-1 Then 30 handstand push ups NFT WOD Notes: Compare split jerk to 121226. For the HSPU, pick a depth that's challenging! Set your target lower than normal or, if you usually do them…
Daily WOD – Jul 9, 2013
"2013 Regionals Event 5" 21-15-9 of: Deadlift (315/205#) Box Jumps (30/24") WOD Notes: At this year's regional, the competitors did WOD 4 (which we did yesterday) and a few hours later, did this WOD. You…