Friday, August 30, 2013

130830

WOD
"The Chief"
5 rounds of:
AMRAP in 3 minutes of:
3 Power Cleans (135/95)
6 Push-ups
9 Squats

Thursday, August 29, 2013

Wednesday, August 28, 2013

130828

WOD
21-15-9
Deadlifts (225/135)
Overhead Squats (135/95)

Tuesday, August 27, 2013

130827

WOD
"Annie"
50-40-30-20-10-
Double Unders
Sit-ups

Monday, August 26, 2013

130826

WOD
"Lynne"
5 rounds of:
Max Rep BW Bench Press
Max Rep Pull-ups
Rest as needed

Friday, August 16, 2013

130816

WOD
4 rounds of:
15 One Arm DB Snatch (55/35)
15 One Arm DB Overhead Lunge (55/35)
15 One Arm DB Snatch (55/35)
15 One Arm DB Overhead Lunge (55/35)

Thursday, August 15, 2013

130815

WOD
AMRAP in 20 minutes of:
6 Push-ups
6 Squats
200m Run
9 Push-ups
9 Squats
200m Run
12 Push-ups
12 Squats
200m Run
*continue adding 3 reps to Push-ups and Squats each round until time runs out.

Wednesday, August 14, 2013

130814

WOD
7 rounds of:
5 Deadlifts
7 Toes to Bar
30 Double Unders

Beg (135/95)
Int   (225/135)
Adv(275/185)

Tuesday, August 13, 2013

130813

WOD
AMRAP in 12 minutes of:
12 Thrusters
6 Bar Hop Burpees

Beg (75/55)
Int (95/65)
Adv (115/75)

Monday, August 12, 2013

130812


WOD
AMRAP in 16 minutes of:
Odd Minutes Perform
3 Power Snatch
Even Minutes Perform
5 Overhead Squats

Friday, August 9, 2013

130809

WOD
5 rounds of:
400m Run
10 Burpee Box Jumps (24"/20")

Thursday, August 8, 2013

130808

WOD
AMRAP in 15 minutes of:
15 Wall Ball
25 Double Unders
10 Pull-ups

Wednesday, August 7, 2013

130807

WOD
Power Elizabeth
21-15-9
Power Cleans (135/95)
Ring Dips

Tuesday, August 6, 2013

130806

WOD
AMRAP in 15 minutes of:
6 Overhead Barbell Lunges (95/65)
30 Double Unders
10 Push Press (95/65)

Monday, August 5, 2013

***REMINDER***

WE ARE CLOSED TODAY FOR THE LONG WEEKEND. ENJOY THE SUN AND FESTIVITIES!!!

Friday, August 2, 2013

130802

WOD
500m Row
------------------
3-6-9-12-15-18-21
KB Swings (24kg/16kg)
10-9-8-7-6-5-4
Toes To Bar

Thursday, August 1, 2013

130801

WOD
7 rounds of:
7 Front Squats
10 Pull-ups

Beg (95/65)
Int   (135/95)
Adv(165/105)