October 2013

Workout of the Day Friday 10 rounds for max reps :30 strict pullups :30 rest :30 kettlebell swings (24kg/16kg) :30 rest

Pre WOD Each minute on the minute for 10:00, hold the following positions Even minutes- bottom of squat Odd minutes- handstand Workout of the Day... Read More

Workout of the Day Tuesday 7 rounds for time 6 deadlift (BW) 12 ring pushups

Pre WOD Each minute on the minute for 10 minutes, complete Powerclean Right leg stationary lunge Left leg stationary lunge Push press Workout of the... Read More

Pre WOD “Roxanne” burpee warmup Workout of the Day Saturday With a partner, complete 2 rounds for max reps of: Reverse walking lunge Push ups... Read More

Workout of the Day Friday 20 minutes as many rounds as possible 1000 meter row 100 abmat sit ups 100 double unders Then, AMRAP of... Read More

Workout of the Day Thursday 5 rounds for time 15 wall ball shots (#20/#14)(10’/9′( 15 power snatch (#95/#65)

Workout of the Day Wednesday Double tabata Row for meters Kettlebell swings Score is total of lowest interval of each movement

Pre WOD 4 rounds not for time Workout of the Day Tuesday 12 minutes as many rounds as possible 10 push press (#75/#45) 10 lateral... Read More

Workout of the Day Monday 10 minutes as many rounds as possible 3 hand stand pushups 6 walking lunge steps (L+R=1) 9 box jumps (30″/24″)