Nov 30, 2012

Workout of the Day The Bear 5 rounds for Max Weight 7 Cycles of following equals 1 round: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Bar may not be set down during round Load must increase every round  


Nov 29, 2012

Workout of the Day Filthy FiftyFor time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 pood50 walking Lunge steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders  


Nov 27, 2012

Pre WOD 5 rounds for quality:


Nov 26, 2012

Pre WOD 4 X 500 meter row Complete 4-:15 L holds after each row interval


Nov 21, 2012

Pre WOD Perform 20 V-ups after each set of thrusters