• 5, Nov. 2013

    5, Nov. 2013

    WOD: For Time

    20 cal. Row

    20 Pull Ups

    30 cal. Row

    30 Pull Ups

    40 cal. Row

    40 Pull Ups

     

     

    Post WOD Paralysis. 

  • 4, Nov. 2013

    4, Nov. 2013

    WOD: 

    4 Rounds for Time:

    9 Power Cleans (115/85)

    12 Burpees

    250m Row or 400m Run

    5 min Rest, then

    800m Run

    15 Power Clean n Jerks (115/85)

     

    fear the beard. 

  • 1, Nov. 2013

    1, Nov. 2013

    WOD:

    5 Rope Climbs, then

    4 Rounds For Time

    5 Push Press (135/95)

    10 Front Squats (135/95)

    15 Deadlifts (135/95)

    30 Double Unders

    50m Sprint. 

     

     

     

  • 31, Oct. 2013

    31, Oct. 2013

    WOD:  3 Rounds For Time

    400m Run

    10 Alternating Front Rack Walking. Lunges (105/75)

    20 Tire Flips

    800m Run

     

     

     

     

    Trix are for kids, but not ours!

  • 30, Oct. 2013

    30, Oct. 2013

    WOD:  3 Rounds For Time

    10 Burpee Box Jumps (24/20)

    10 Pull Ups

    10 KB Swings (70/53)

     

     

     

     

     

    Check yo'self foo!!

  • 29, Oct. 2013

    29, Oct. 2013

    WOD:  800m Row,

    then

    15 min. AMRAP

    3 Hang Snatches (95/65)

    6 Ring Dips

    9 Leg Levers

    100m Shuttle Sprint

     

     

     

    swimmingly. 

  • 28, Oct. 2013

    28, Oct. 2013

    WOD:  "Murph...kinda"

    1 Mile Run

    20 Rounds of

    5 Pull ups

    10 Push Ups

    15 Squats

    1 Mile Run 

    with a 20# vest= fire breather. 

     

     

    You you will respect my authority!

  • 25, Oct. 2013

    25, Oct. 2013

    WOD:  6, 12, 18, 12, 6

    Hollow Rocks

    Push Ups

    Mountain Climbers

    every 2 minutes 2 Rope Climbs. 

     

     

     

     

    The sun was in my eyes

  • 24, Oct. 2013

    24, Oct. 2013

    WOD:  Andrew's Birthday Extravaganza!

    10 Wall Ball (20/14)

    2 Skin the Cats

    4 Broad Jumps

    87m Row

    x's 2-6

    or 4 Rounds

     

     

    Happy Birthday Andrew!! Here's a short fast one for ya, so you can party longer!

  • 23, Oct. 2013

    23, Oct. 2013

    WOD:  every 30 sec. For 30 Min. 

    5 Back Squats (135/95) 1st 30 sec. 

    5 KB Swings (53/35) 2nd 30 sec  

  • 22, Oct. 2013

    22, Oct. 2013

    WOD:  7 Rounds For Time

    Med Ball Death Trap

    do not let go of your med ball, or face a 10 wall ball penalty. 

    20 Walking. Lunges

    200m Run

    10 Wall  Ball Sit Ups

     

     

     

    Beat that Lance Armstrong. 

  • 21, Oct. 2013

    21, Oct. 2013

    WOD:  4 Rounds for Time

    8 Pull up+ T2B

    18 Box Jumps (24/20)

    10 Front Squat+ Back Squat (115/75)

    12 KB Push Presses (53/35) (6 per arm)

     

     

     

     

    61YankeeGolfKilo

  • 18, Oct. 2013

    18, Oct. 2013

    WOD:  4 Rounds for Time:

    15 KB Swings (53/35)

    20 Double Unders

    Rest 2 Min. then,

    3 Rounds of 

    10 Deadlifts (135/95)

    6 Knee to Elbow

     

     

     

     

    no animals were harmed in this process. 

     

  • 17, Oct. 2013

    17, Oct. 2013

    WOD:  11 Min. EMOTM

    2 Squats (@ 70% of 1 RM)

    1 Muscle Up

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