• 28, Jun. 2013

    28, Jun. 2013

    WOD:  5 Rounds

    5 Forward Rolls

    10 Power Cleans (135/95)

    5 Strict HSPU's

    10 Deadlift (135/95)

    30 Sec. Plank

     

     

     

     

     

     

    The Dude abides. 

  • 27, Jun. 2013

    27, Jun. 2013

    WOD:  For Time

    400M Run

    50 Push Ups

    800M Run

    50 Squats

    500M Row

    50 Pull Ups

    1000M Row

    50 Sit Ups

     

    "Argh! Its a total mastfest here!"

  • 26, Jun. 2013

    26, Jun. 2013

    WOD:  5 Rounds of Barbell Complex (Deadlift, Row, Hang Clean, Front Squat, Push Press, Back Squat)

    Go as heavy as possible. 

    Go through 5 times without dropping the bar for 5 rounds. 

    Bar can be put down between rounds. 

    Score = heaviest weight used. 

     

     

     

     

    Beardface Stonethrower. 

  • 25, Jun. 2013

    25, Jun. 2013

    WOD:  5 Rounds

    20 Jumping Lunges

    50 Double Unders

    50M Sprint

    20 Burpees

     

     

     

    "Joan is nursing a bad hangover, but claiming its allergies."

  • 24, Jun. 2013

    24, Jun. 2013

    WOD:  3 Rounds For Time

    3 Push Jerk (155/105)

    6 Toes 2 Bar

    9 Deadlift (155/105)

    12 Pull Ups

     

     

     

     

    Chuck Norris takes steroids.......so his balls will fit in his pants. 

  • 21, Jun. 2013

    21, Jun. 2013

    WOD:  Helen

    3 Rounds For Time

    400M Run

    21 KB Swings (53/35)

    12 Pull Ups

     

     

     

     

    I stabbed a guy in the heart with a trident!

  • 20, Jun. 2013

    20, Jun. 2013

    WOD:  4 Rounds For Time

    5 Clean and Jerks (165/125)

    20 Pistols 

    5 HSPU's

    Rest 1 Min. Between Rounds

     

     

     

    Rog

  • 19, Jun. 2013

    19, Jun. 2013

    WOD:  200 M Run

    21 KB Swings (53/35)

    21 Box Jumps (24/20)

    400 M Run

    21 Pull Ups 

    21 Box Jumps

    600M Run

    21 Push Press (45/35)

    21 Box Jumps

     

    What do I do with all this meat?!

  • 18, Jun. 2013

    18, Jun. 2013

    WOD:  15 Min. AMRAP

    30 Double Unders

    10 Power Snatches (95/65)

     

     

     

    Have you seen my baseball?

  • 17, Jun. 2013

    17, Jun. 2013

    WOD:  2,4,6,8,10,8,6,4,2

    KB Swings (53/35)

    Hand Release Push Ups

    Toes To Bar

     

     

     

    "What was that?!" 

    "I don't know, some kind of super bird, or a really strong bird that bought a bowflex!"

  • 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

     

     

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