• 8, May. 2013

    8, May. 2013

    WOD:  "Elizabeth"

    21-15-9

    power cleans (135/85)

    ring dips

     

     

    "and I thought these things smelled bad on the outside!"

  • 7, May. 2013

    7, May. 2013

    WOD: ROADHOUSE....... Or this 10 Min AMRAP

    30 Thrusters (45/35)

    40 Double Unders (NO SINGLES)

    8 Toes to Bar

     

    Sleeping Bag!!

  • 6, May. 2013

    6, May. 2013

    WOD:  4 Rounds For Time

    12 Hand Release Push Ups

    12 SDLHP (95/65)

    12 Box Jumps (24/20)

    BEEF!!!

  • 3, May. 2013

    3, May. 2013

    WOD:  EMOM 24 Min. 

    Even Minutes: 2 Hang Cleans 70% of Max

    Odd Minutes:  3 Deficit HSPU's

  • 2, May. 2013

    2, May. 2013

    WOD:  For Time

    5 Pull Up Toes to Bar (complete one pull up and one toes to bar for 1 rep)

    100 meter body weight barbell carry

    20 Jumping Lunges

  • 1, May. 2013

    1, May. 2013

    WOD:  Amanda

    9-7-5

    Muscle ups

    Snatch (135/95)

  • 1, May. 2013

    WOD:  Amanda

    9-7-5

    Muscle ups

    Snatch (135/95)

  • 30, Apr. 2013

    30, Apr. 2013

    WOD:  3 Rounds 

    1 minute at each station

    Row for calories

    KB Swings (53/35)

    Jumping Squats

    Double Unders

    Rest 1 Minute Between Rounds, score = total reps of each round combined

  • 29, Apr. 2013

    29, Apr. 2013

    WOD:  30 Min. AMRAP

    200 m Run

    37 Ground to Overhead (95/65)

    13 Toe to Bar

  • 26, Apr. 2013

    26, Apr. 2013

    WOD:  The Shankle Complex

    With As Heavy Load As Possible, complete 5 Rounds of;

    1 Clean Deadlift+ 3 Hang Clean Pulls + 1 Hang Clean + 2 Jerks

    Rest 1-2 Min. Between Rounds

  • 25, Apr. 2013

    25, Apr. 2013

    WOD:  "Daniel"

    50 Pull Ups

    400 m Run

    21 Thrusters (95/65)

    800 m Run

    21 Thrusters

    400 m Run

    50 Pull Ups

  • 24, Apr. 2013

    24, Apr. 2013

    WOD:  3 Rounds For Time

    100m Sprint

    20 Burpees

    10 Front Squats (115/75) from the floor

    30 Over The Bar Pistols

  • 23, Apr. 2013

    23, Apr. 2013

    WOD:  17 EMOTM

    5 HSPU

    1 Clean and Jerk @ 75% 1 Rep Max

  • 22, Apr. 2013

    22, Apr. 2013

    WOD:  10 Min. AMRAP

    10 Overhead Squats (95/65)

    10 Ring Push Ups

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