WOD 10/1/13
Deadlift 5-5-5 Then….. AMRAP 12 Minutes 3 Deadlifts 275/205 3 Ring Muscle Ups Then…. EMOM 5 Minutes 100m Sprint Happy birthday, Bankus!!!
WOD 9/30/13
Double Kettlebell Push-Press 5×5 Death By HSPU’s and KB Swings 53/36# With a continously running clock perform: 1 KB Swing and 1 Handstand Push Up in the... Read More
WOD 9/29/13
9am: Yoga 10am: open gym 11am: Endurance For Time: Run 1 mile 50 burpee pullups 50 Situps 50 Walking lunges, 45/25 Run 1 mile Give... Read More
WOD 9/28/13
8am: Beginners 9am: Experienced 10am: Open Gym (Ryan is still on vacation) “Fight Gone Bad” 3 Rounds: Sumo Deadlift Highpull, 75/55 Box Jump, 20″ Push... Read More
WOD 9/27/13
Power Clean: 3-3-2-2-1-1-1 Then… (20 Min)Partner Friday Relay 5 Power Cleans, 185/135 12 C2B Pullups 30 Lateral Jumps Steph V. finishing off “Grace” at last... Read More
WOD 9/26/13
Power Snatch 3-3-2-2-1-1-1 Then: 12 Min AMRAP of: 3 Power Snatch (155/110) or 75% of 1RM 6 Knees to Elbow 9 Pushups 7:30 Strength Class... Read More
WOD 9/25/13
7 Min EMOM: Squat Clean + Hang Squat Clean + Front Squat + Jerk Then… “Barbells For Boobs Training WOD” For Time: 200m run 21... Read More
WOD 9/24/13
EMOM 7 Minutes Snatch (squat) Hang Snatch (squat) OHS Then…. 21 OHS 135/95 9 Ring Muscle Ups 15 OHS 7 Ring Muscle Ups 9 OHS... Read More
WOD 9/23/13
Press: 3 x 3 Then… 100 Hollow Body Rocks 100 Superman Rocks Then… 3 Rounds For Time: 1 Rope Climb 15′ (Legless) 10 Alternating KB... Read More
WOD 9/22/13
9am Yoga 10am Open Gym 11am Endurance Barbara 5 Rounds 20 pullups 30 pushups 40 situps 50 squats Rest 3 min between rounds. Post times... Read More