• 19, Mar. 2013

    19, Mar. 2013

    WOD:  12 Min. AMRAP 

    4 Shoulder to Overhead (75/45)

    8 SDLHP (75/45)

    12 Front Squats (75/45)

  • 18, Mar. 2013

    18, Mar. 2013

    STRENGTH:  Deadlift 3-3-3-3-3

    WOD:  Nate

    20 Min. AMRAP

    2 Muscle Ups

    4 HSPU's

    8 KB Swings (70/53)

     

  • 15, Mar. 2013

    15, Mar. 2013

    WOD:  5 Min. AMRAP 

    8 KB Swings (53/35)

    16 Lunges

    Rest 2 Min , then

    7 Min AMRAP

    6 Thrusters (95/65)

    12 Hand Release Push Ups

  • 14, Mar. 2013

    14, Mar. 2013

    STRENGTH:  3-3-3-3 Weighted Ring Dips

    WOD:  Open WOD 13.2

    10 Min. AMRAP

    5 Shoulder to Overhead (115/75)

    10 Deadlift (115/75)

    15 Box Jumps (24/20)

  • 13, Mar. 2013

    13, Mar. 2013

    WOD:  5x3 Front Squat ( Pick a Weight That is Heavy That can Be Done 3 Times)

    then "Dirty Diane"

    1 Mile Run or 1600m Row

    21-15-9

    Deadlift (225/155)

    HSPU

    1 mile run or 1600 row

  • 12, Mar. 2013

    12, Mar. 2013

    WOD:  18 Min AMRAP

    3 Chest 2 Bar Pull Ups

    3 BoxJumps

    6 Chest 2 Bar Pull Ups

    6 Box Jumps

    9 Chest 2 Bar Pull Ups

    9 Box Jumps

    And So On In Increments of 3,

  • 11, Mar. 2013

    11, Mar. 2013

    WOD:  Take 15 Min. to Find One Rep Max Clean and Jerk

    5 Min Rest, then

    3 Rounds For Time

    25 GHD Sit Ups

    50' Barbell Carry (95/75)

    15 Back Squats (95/75)

    Using the Squat Rack Is Not Allowed for The WOD!

     

  • 8, Mar. 2013

    8, Mar. 2013

    WOD:  3 Rep Max Weighted Pull Ups, then

    12-10-8-6-4-2

    Box Squat Jumps (24/20)

    Ball Slams (25/10)

    Sit Ups

  • 7, Mar. 2013

    7, Mar. 2013

    WOD:  Work On Mobility Today and go over Movements for Open WOD 13.1.

    The WOD can be done today if you can't do it Friday night or Saturday morning. 

    13.1 is 17 Min. AMRAP

    40 Burpees

    30 Snatches (75/45)

    30 Burpees

    30 Snatches (135/75)

    20 Burpees

    30 Snatches (165/100)

    10 Burpees

    30 Snatches (210/120)

  • 6, Mar. 2013

    6, Mar. 2013

    WOD:  3 Rounds, 2 Min. Per Round

    5 Burpee Toes 2 Bar Buy In then

    Max Effort KB Swings (72/53)

    rest 30 sec

    5 Burpee Toss 2 Bar Buy In, then

    Max Effort SDLHP (72/53)

    rest 30 sec.

    5 Burpee Toes 2 Bar Buy In, then

    Max Effort Goblet Swuats (72/53)

  • 5, Mar. 2012

    5, Mar. 2012

    WOD:  6 Rounds For Time

    10 Power Snatches (95/65)

    200M Run

    20 Chest To Bar Pull Ups

    20 Cal. Row

  • 4, Mar. 2013

    4, Mar. 2013

    WOD:  "Cindy"

    20 Min. AMRAP

    5 Pull Ups

    10 Push Ups

    15 Squats

  • 1, Mar. 2013

    1, Mar. 2013

    WOD:  EMOTM:  Pull Ups

    1st min 1 pull up, 2 min 2 pull-ups, 3 min 3 pull ups and so on, until you cannot complete 

    the pull ups in a minute. 

    3 minute rest, then

    4x5 min. rounds of

    8 Overhead Squats (95/65)

    50' Bear Crawl

    Burpees

    rest 1 min. between rounds, score is total number of Burpees. 

  • 28, Feb. 2013

    28, Feb. 2013

    WOD:  For Time

    10 Sit Ups

    10 Toes 2 Bar

    10 Pull Ups

    10 Over The Box Jumps 

    10 Squats

    10 Muscle Ups

    10 Sit Ups

    10 Toes 2 Bar

    10 Pull Ups

    10 Over The Box Jumps

    10 Squats

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