Daily WOD – Aug 17, 2011
Banded Back (B0x) Squat - 12 sets of 2 @ 50% of your 1RM Then 5 rds for time of: 5 deadlifts (50% 1RM) 7 bar facing burpees WOD Notes: Today is a dynamic strength…
Daily WOD – Aug 16, 2011
MATT KEEPING SCORE - EVERY ROUND COUNTS! "Cindy" AMRAP in 20 minutes of: 5 pull-ups 10 push ups 15 squats WOD Notes: Today we continue our trend of benchmark WODs with Cindy - an oldie…
Daily WOD – Aug 15, 2011
"Hit-and-Run Grace" For time complete: 400m run 15 clean and jerks (135/95#) 400m run 10 clean and jerks 400m run 5 clean and jerks WOD Notes: "Grace" is a benchmark workout of 30 clean and…
Rest Day – Aug 14, 2011
Great work this week - we saw lots of hard work and some great PRs! Today was a rough one for the the three brave members who showed up for Filthy Fifty... and for Karen…
Daily WOD – Aug 13, 2011
"Filthy Fifty" (a benchmark WOD) 50 box jumps (24/20") 50 jumping pull ups 50 kettlebell swings (53/35#) 50 walking lunge 50 knees to elbows 50 push press (45/35#) 50 back extensions 50 wall ball 50…
Daily WOD – Aug 12, 2011
Shoulder Press 5-5-5-5-5 Then Max weighted push-up Community Notes: Happy hour is on again tonight! 6:15(ish) at the Bistro on Bridge. Join us for the WOD, the wings, or both!
Make Up Day – Aug 11, 2011
Come visit us between 5pm and 7pm and make up a workout you've missed this week! Your choices are: Individual Workout 4 from the 2011 Mid-Atlantic Regional: 100 Pull-ups, 100 KBS (53/35#), 100 DU, 100…
Daily WOD – Aug 10, 2011
"Annie" (a benchmark lady) 50-40-30-20-10 of: Double Unders Sit ups Then Skill - Rope Climbs WOD Notes: This is designed to be a short metcon - meaning ideally it should be sub-10 minutes. However, we…
Daily WOD – Aug 9, 2011
Deadlift 1-1-1-1-1-1-1 Then Complete 3 rounds for time of: 45 ft walking lunge 15 air squats 45 ft broad jumps 15 air squats WOD Notes: Today we will find your 1 rep max deadlift, so…
Daily WOD – Aug 8, 2011
For time, complete: 100 Sumo Deadlift High Pull 100 Shoulder-to-Overhead (95/65#) WOD Notes: You can complete the reps in any order, as long as you total 100 SDHP and 100 S2O. Beginners may scale to…