Daily WOD – Jul 21, 2012
Complete for time: 25 burpees 21-15-9 of front squat (125/85#) and pull ups 25 burpees WOD Notes: The workout is a 21-15-9 sandwiched by a 25 burpee buy-in / cash-out. The front squat weight should…
Daily WOD – Jul 20, 2012
Banded box back squat 12x2 Then Sprint work: 4 x 100m dash WOD Notes: For the sprints, start at the 400m turn-around and sprint as fast as you can to the 200m turn-around. Walk back…
Make Up Day – Jul 19, 2012
Join us between 4:30 and 7:30pm to make up a workout you missed this last week! Your choices are: 4 rounds for time of: 20 unbroken KBS, 20 wall ball (20/14# to10/9'), 100m farmer's carry…
Daily WOD – Jul 18, 2012
[youtube http://www.youtube.com/watch?v=924uWscTEd0] AMRAP in 16 minutes of: 15 hang power clean (95/65#, NTE 55% 1RM clean) 30 double unders WOD Notes: Athletes- use a hook grip! Coaches - feel free to assign a burpee penalty.…
Daily WOD – Jul 17, 2012
With a partner, complete 12 rounds (6 each) of: 12 box jumps (24/20") 9 thrusters (95/65#) 6 push ups WOD Notes: This will be an interval style workout in which one partner will complete a full…
Daily WOD – Jul 16, 2012
Split Jerk 1-1-1-1-1-1-1 WOD Notes: Compare to 120326. Remaining time can be spent working on accessory work of your choice (pushups, ring dips, ab work etc.) Check out the list hanging by the plastic bins…
Rest Day – Jul 15, 2012
We hope you had a great week! Rest up and get ready for another great week of WODs starting Monday!
Daily WOD – Jul 14, 2012
Deadlift 3-3-3-3-3 Then 50 toes to bar (not for time) And 5 rope climbs (10 advanced) WOD Notes: Deadlifts should be "touch and go". Dropping the bar OR resetting your grip at the bottom counts…
Daily WOD – Jul 13, 2012
Complete 4 rounds for time of: 20 unbroken kettlebell swings 20 wallballs (20/14#) 100m farmer's carry (25/15# plate each hand) WOD Notes: KB weight can be anywhere from 18# to 70#; choose the heaviest KB…
Make Up Day – Jul 12, 2012
Join us between 4:30 and 7:30pm to make up a workout you missed during the past week! Your choices are: Squat clean 3-3-3-3-3 then 100 slam ball (20/14#) for time In four 7-minute rounds complete:…