Monthly Archives: May 2012

Telling

              Just like the complex – hang pwr cln – extended overhead(press) – back squat For time: Perform Complex 10 reps x 10 cycles x 1 min rest after each round. Rx = 50% Body Weight Strength: Press 3@80%  3@85%  3@90% 

Category: WOD

Jag 28

            U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, NC, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings… Read More »

Category: WOD

HR

                12 min amrap 3 Power snatch 75/53 – 20 DU – 6 box jumps Strength: BS  3@80% 3@85% 3@90% 

Category: WOD

5K

              For time: Run 5k

Category: WOD

The ring is the thing!

Chelsea: on the minute for 30 min – 5 pull ups / 10 push ups / 15 squats Strength: BP 5 5 5 

Category: WOD

Wedding Day Wod

Come on down at 9:00 am and join the Groom, family and  friends for a wod. At the end of the workout lets suit up and go for surf across the street

Category: WOD