• 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

  • 19, Apr. 2013

    19, Apr. 2013

    WOD:  4 Min. AMRAP

    8 Burpee Box Jumps 30/24

    9 Hang Power Cleans 115/85

    Rest 1 Min. 

    3 Min AMRAP

    5 Pull Ups 

    10 Deadlifts 115/85

  • 18, Apr. 2013

    18, Apr. 2013

    WOD:  Pyramid 1 to 10 down to 1

    muscle ups

    ring dips

    toes to rings

    skin the cats

  • 17, Apr. 2013

    17, Apr. 2013

    WOD:  10 Min. AMRAP

    7 Deadlift (210/155)

    2 Rope Climbs

  • 16, Apr. 2013

    16, Apr. 2013

    WOD:  For Time

    21 Toes to Bar

    15 Lateral Box Jumps (24/20)

    9 Turkish Get Ups

    15 Squats

    21 GHD Situps

  • 15, Apr. 2013

    15, Apr. 2013

    WOD:  6 Rounds For Time

    3 Ground To Overhead (185/115)

    6 Chest to Bar Pull Ups

    9 Hand Release Push Ups

  • 11, Apr. 2013

    11, Apr. 2013

    WOD:  3 Rounds For Time

    12 Deficit HSPU

    9 Toes To Rings

    10 Weighted Lunges ( Using a Barbell 135/95 )

     

     

  • 10, Apr. 2013

    10, Apr. 2013

    WOD:  Karen

    150 Wall Ball (20/14)

  • 9, Apr. 2013

    9, Apr. 2013

    WOD:  For Time, 9 Reps Each

    Body Weight Deadlift

    Push Ups

    Body Weight Clean and Jerk

    Pull Ups

    Body Weight Snatch

    Squats

    Body Weight Split Jerk

    Toes To Bar

    100 ft Hi Knee Run

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