• 14, Jun. 2013

    14, Jun. 2013

    WOD:  3 Rounds For Time

    400m Run

    15 Thrusters (95/65)

    10 Burpees

     

     

     

     

    "We're cookin with a little Jack Daniels,.....kidding we're cookin with a lot of Jack Daniels!"

  • 13, Jun. 2013

    13, Jun. 2013

    WOD:  15 Min AMRAP

    8 Power Snatches (135/95)

    10 Toes To Bar

    1 Rope Climb

  • 12, Jun. 2013

    12, Jun. 2013

    WOD:  4 Rounds For Time

    5 Squat Cleans @ 80% of 1 Rep Max

    11 Ring Dips

     

     

     

     

    Flip Mode Squad

  • 11, Jun. 2013

    11, Jun. 2013

    WOD:  9-7-5

    Push Jerk (155/105)

    Chest to Bar Pull Ups

     

     

    Explosives say you care  

  • 10, Jun. 2013

    10, Jun. 2013

    WOD:  Fight Gone Bad

    1 Min @ each station

    Wall Ball (20/14)

    Push Press (75/45)

    Box Jumps (20)

    SDLHP (75/45)

    Row for Calories

    1 Min. Rest at the end of each round. 

    Score = total of reps and calories each round. 

     

     

    "You yes have my shirt WASHEE WASHEE!!"

  • 7, Jun. 2013

    7, Jun. 2013

    WOD:  4- 400M Runs

    Rest 1 Minute Between Each Run. 

     

     

     

     

    "Homey, where's all this extra money coming from?"

    "Well, I'm not gonna lie to ya Marge............."

  • 6, Jun. 2013

    6, Jun. 2013

    WOD:  5 Rounds For Time

    30- KB Swings (53/ 35)

    20- Jumping Squats

    30- SDLHP (75/ 45)

    20- Sit Ups

     

     

     

    Friendly the humans!!

  • 5, Jun. 2013

    5, Jun. 2013

    WOD:  4 Min. AMRAP

    100M Broadjump

    3 Burpees every 5 Broadjumps. 

    Score= total distance. 

    Rest 2 Min. 

    5 Min. AMRAP

    5 Deadlift (155/ 105)

    5 Pull Ups

     

     

    "Jerry forgot to vote."

  • 4, Jun. 2013

    4, Jun. 2013

    WOD:  12 Min AMRAP

    3 Power Clean and Jerks (185/125)

    8 Hand Release Push Ups

    2 Muscle Ups

    200M Sprint

     

     

     

    This isn't too bad huh? Makin bucks, workin outside, gettin excercise?

     

     

     

     

     

  • 3, Jun. 2013

    3, Jun. 2013

    WOD:  21-15-9

    Overhead Squats (95/65)

    Burpees

     

     

     

    "He's already pulled over, he pull over any farther!"

  • 31, May. 2013

    31, May. 2013

    Today's WOD:  20 Min AMRAP

    10 Burpees

    12 Walking Lunges (if space allows)

    100M Sprint

     

     

     

     

     

    Boomsauce!!

  • 30, May. 2013

    30, May. 2013

    WOD:  EMOTM for as many rounds as possible

    3 Push Press (135/95)

    3 Burpees

     

     

     

     

    "I love scotch, scotchy scotch scotch, here it goes, down in my belly!"

  • 29, May. 2013

    29, May. 2013

    WOD:  10-1 

    Toes 2 Bar

    Sit Ups

     

     

    Cinnabon

  • 28, May. 2013

    28, May. 2013

    WOD:  6 Rounds For Time

    3 Power Cleans (135/95)

    6 Push Ups

    9 Squats

     

     

     

    "We built a fortress out of bacon to keep out all the haters!"

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