WOD for Wednesday 07/25/2012
(1) Deadlift 3-3-3-3-3 @ 65%-70%-75%-80%-85% of 1RM (2)AMRAP in 15 Minutes 40 Meter med ball carry 10 Meter walking lunge with plate overhead 45#/25# 5 Tire flips
View ArticleWOD for Thursday 07/26/2012
(1) 20 Rep back squat (2) 3 Rounds 500 Meter row 15 Hindu push-ups (aka divebombers)
View ArticleWOD for Friday 07/27/2012
3 Rounds for time 30 Wall ball shots 20#/16# 30 squat snatches 65#/45#
View ArticleWOD for Saturday 07/28/2012
3 Rounds for time 21-15-9 Box Jumps @ 20″ Knees-to-elbows Burpees
View ArticleWOD for Tuesday 07/31/2012
5 Rounds for time 8 Power cleans 135#/95# 5 Tarzan pull-ups 50 Meter sprint
View ArticleWOD for Thursday 08/16/2012
3 Rounds for time 10 Ring push-ups 20 Han@ g power cleans 105#/75# 30 Box jumps @ 20″
View ArticleWOD for Saturday 08/18/2012
3 Rounds “Helen” 400 meter run 21 KB swings @ 1.5 pood 12 Pull-ups
View ArticleWOD for Monday 08/20/2012
3 Rounds 20 Burpee broad jumps 20 Wall ball shots 20 Push-ups
View ArticleLabor Day WOD 09/03/2012
“Labor This!” 100 Meter tire drag/shuttle run 100 Pull-ups 100 Kettlebell swings 100 Burpees 100 KB Swings 100 Sledgehammer hits 100 Air squats 100 Box jumps @ 20″
View ArticleWOD for Tuesday 09/04/2012
5 Rounds for time 10 Deadlifts @ 1/2 bodyweight 10 Pistols (5 each leg) 10 Knees-to-elbows
View ArticleGym Closed Sept 21-24
I’ll be in California on family business from Friday September 21 until Monday September 24. So do a couple of home WODs or a park WOD instead! We’ll be back open bright and early Tuesday morning!...
View ArticleWOD for Wednesday 09/05/2012
(1) Squat Cleans 3 X 8 Sets (2) AMRAP in 15 Minutes 25 Box jumps @ 20 ” 25 Kettlebell swings 44#/35# 10 Burpees
View ArticleWOD for Thursday 09/06/2012
For time 15 thrusters @ 115# 200 meter run 20 thrusters @ 95# 400 meter run 30 thrusters @ 65# 800 meter run
View ArticleWOD for Monday 09/10/2012
For time 5 Rope Climbs 5 Clean and jerk 95/65 4 Rope Climbs 4 Clean and jerk 105/75 3 Rope Climbs 3 Clean and jerk 115/85 2 Rope Climbs 2 Clean and jerk 125/95 1 Rope Climbs 1 Clean and jerk 135/105...
View ArticleSeptember 11, 2012
Firefighter’s Prayer Our training took place on stairs In a brick-built tower leading nowhere With glassless windows issuing false smoke The concrete crumbling to fine dust With the incessant passage...
View ArticleWOD for September 11 2012
4 Rounds for time 300 meter row Push presses 20-15-10-5 reps @ 135#/95#
View ArticleWOD for Wednesday 09/12/2012
3 Rounds 20 pull-ups 20 Front squats 20 sit-ups with plate 25#/10#
View ArticleWOD for Thursday 09/13/2012
7 Rounds for time 7 Overhead squats 7 Box jumps @ 20″ 7 Clapping push-ups
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