Monthly Archives: April 2013

0337:

              Warm up: Mobilty for running Wod: For Time 50 HRPU push ups 1000 m run 50 KB swings 53/35 1000 m run 50 KTE 1000 m run 50 burpees  

Category: WOD

0336:

              Warm up: 6 wall balls, 9 med ball sit ups, 12 (to standard) squats 10min amrap Wod: 5X3 Box step ups 5×3 Weighted pull up 5X3 Seated Military Press 5 L-sits for time (score only best time)  

Category: WOD

0335:

              Warm up: 10 good mornings, 10 bb b.squats, 20 mt climbers, hip mobility X6 Strength: DL 6×2 Wod: 10 to 1 / 1to 10 Man maker 30/20 Pull ups  

Category: WOD

0334: Wood

                            5 Rounds of: Run 400 meters 10 Burpee box jumps, 24″ box 95 pound Sumo-deadlift high-pull, 10 reps 95 pound Thruster, 10 reps Rest 1 minute  

Category: WOD

0334: Sean’s Birthday Party Wod.

                  I’m only going to write Friday’s PARTNER wod on the Whiteboard. Sorry folks just too much detail for me to put it all on the blog tonight? I would like to say that you the members have spoken and I have listen to your request. So… Read More »

Category: WOD

0333:

                  Warm up: With KB, 8 SDHP, 4 1arm thruster, 8 swings, 8 goblet squats, 8 mt. climbers and 8 squat thrust X5 Wod; Post heaviest 5RM from each movement. B. Squat 3 warm up sets then 4 working. Push Press 3 to get warm then 4… Read More »

Category: WOD