Nov 30, 2013

Workout of the Day SaturdayWith a partner, complete as many rounds as possible in 20 minutes of 3-6-9 Shoot throughs Dumbell thrusters (#35/#25) Kettlebell swings (24kg/16kg) While one  teammate completes reps of above, teammate 2 does double unders. Switch every 2 minutes, picking up where your teammate left off


Nov 29, 2013

Pre WOD Tabata russian twists with med ball Workout of the Day FridayGroup one 3 rounds for max reps :45 DB squat cleans :15 rest :45 pushups :15 rest :45 kettlebell swings (24kg/16kg) Group 2 performs the following during each of the 3 rounds group 1 is working First round-single unders Second round-plank hold Third round-shuttle run

Happy Thanksgiving

Nov 28, 2013

Workout of the Day Happy Thanksgiving"Nutts" For time: 10 handstand pushups 15 deadlifts (#250/#175) 25 box jumps (30"/24") 50 pullups 100 wall ball shots (#20/#14) 200 double unders 400 meter run with plate (#45/#25)


Nov 27, 2013

Pre WOD In 15-20 minutes, find your heaviest... Workout of the Day Wednesday10 minutes as many rounds as possible 3 deadlifts @ 70-80% 10 burpees


Nov 26, 2013

Workout of the Day Tuesday10 rounds for time 10 pullups 10 dips 10 situps 10 squats


Nov 25, 2013

Workout of the Day Monday8 rounds for max reps :30 hanging power clean (#115/#95) :30 rest :30 lateral barbell jump (L+R=1) :30 rest


Nov 23, 2013

Workout of the Day SaturdayIn teams of 5, comlete 5 rounds for max reps AMRAP 5:00 of Row for calories Pushups Situps Squats Front plank hold 1:00 rest Each teammate must start at a different station each round. Teammates must change movements each time teammate doing plank hold breaks


Nov 22, 2013

Workout of the Day FridayAthlete's Choice For time: 100 Thrusters OR 100 Pullups Every minute on the minute complete 5 reps of the movement you didn't choose 16:00 cap Post WOD


Nov 21, 2013

Workout of the Day Thursday5 intervals for max reps 4:00- 500 meter row As many reps as possible of bench press (#135/#85) 1:00 rest


Nov 20, 2013

Workout of the Day Elizabeth21-15-9 Clean (135/85lb) Ring dips