November 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... Read More

Workout of the Day Filthy Fifty For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 pood50 walking Lunge steps50 Knees to elbows50... Read More

Pre WOD 5 rounds for quality:

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

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