• 7, Aug. 2013

    7, Aug. 2013

    WOD:  For Time

    21 Slurpees

    200m Run

    15 Slurpees

    400m Run

    9 Slurpees

    800m Run

     

     

     

     

    I gotta lump too, but we can make mine go away!

  • 6, Aug. 2013

    6, Aug. 2013

    WOD:  10 Min. AMRAP

    5 Squat Clean Thrusters (115/75)

    10 Sit Ups

     

     

     

     

     

     

    This is US History, I can tell, the globe is right there. 

  • 4, Aug. 2013

    4, Aug. 2013

    WOD:  "Kelly"

    5 Rounds For Time

    400m Run

    30 Box Jumps (20/14)

    30 Wall Ball (20/14)

     

     

     

     

     

     

    Hey I was gonna have ya do 300 Burpees instead. 

  • 2, Aug. 2013

    2, Aug. 2013

    WOD:  For Health

    21 Toes to Bar

    400m Run

    15 Toes to Bar

    400m Run

    9 Toes to Bar

    400m Run

    Run

     

     

    The dude abides man. 

  • 1, Aug. 2013

    1, Aug. 2013

    WOD:  "McGhee"

    30 Min. AMRAP

    5 Deadlift (275/185)

    13 Push Ups

    9 Box Jumps (24/20)

     

     

     

     

    Boats and Hos!

     

  • 31, July 2013

    31, July 2013

    WOD:  "The Fonz"

    4 Rounds

    Ground to Overhead 503#'s (any combination of reps and weight)

    7 Burpee Pull Ups

    31 Wall Ball (20/14)

    After 4 Rounds, Row 2004 meters Or 2000m run. 

     

     

     

    Congratulations and thank you Justin "Fonz" Alfano, on your 9 years of service in the US Navy!

     

  • 30, July 2013

    30, July 2013

    WOD:  16 Min. AMRAP

    1 Min. ME KB Swings (53/35)

    1 Min. ME Hand Release Push Ups

    1 Min. Sit Ups

    1 Min. Box Jumps (24/20)

     

     

     

    Do you think KFC's still open?!

  • 29, July 2013

    29, July 2013

    WOD:  For Time

    100 Double Unders 

    30 Power Clean & Jerks (135/95)

    100 Double Unders

     

     

     

     

     

    He can take out a Yak at 200 yards with his mind!

  • 26, July 2013

    26, July 2013

    WOD: For Time

    10 Burpees

    20 Pull Ups

    30 Wall Ball (20/14)

    40 Push Ups

    50 Box Jumps (24/20)

    60 KB Swings (53/35)

    70 Squats

    80 Double Unders

    90 Sit Ups

    100M Sprint

  • 25, July 2013

    25, July 2013

    WOD:  Row 13.1 Miles, or 21,097m....

    just kidding, lets do this instead!

     EMOTM for 12 Min. 

    3 Turkish Get Ups (53/35)

    5 Sit Ups

     

     

     

     

     

    My dads a TV repair guy, he's got an ultimate set of tools. 

  • 24, July 2013

    24, July 2013

    WOD:  4 Rounds

    15 Box Jump Overs (24/20)

    10 SDLHP (95/65)

    200M Run

    After 4 Rounds are completed, 30 Burpees!

     

     

     

    "It doesn't hurt here, it's more all over here."

  • 23, July 2013

    23, July 2013

    WOD:  "Cindy"

    20 Min. AMRAP

    5 Pull Ups

    10 Push Ups

    15 Squats

     

     

     

    Refrigerator!

  • 22, July 2013

    22, July 2013

    WOD:  5 Rounds For Time

    400M Run

    3 Muscle Ups

    15 OH Squats (95/65)

  • 19, July 2013

    19, July 2013

    WOD:  For Time

    50 Deadlifts (95/65)

    10 Push Ups

    40 Front Squats (95/65)

    10 Push Ups

    30 SDLHP (95/65)

    10 Push Ups

    20 Cleans (95/65)

    10 Push Ups

    10 Snatches (95/65)

    "I'm Rick James B!/$h!"

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