Latest Posts

W.O.D. Monday 2/8/10

Posted in February 8, 2010 ¬ 6:13 am.

For Time

1 Mile Run

20 Barbell Complex (65/95) (DL, Bent Over Row, Hang Squat Clean, FS, PP, BS = 1 Rep)

1 Mile Run

Strength

200 Flutter Kicks

W.O.D.

W.O.D. Sunday 2/7/10

Posted in February 7, 2010 ¬ 6:26 am.

Rest Day

W.O.D.

W.O.D. Saturday 2/6/10

Posted in February 6, 2010 ¬ 7:52 am.

To Be Announced!!!

W.O.D.

W.O.D. Friday 2/5/10

Posted in February 5, 2010 ¬ 6:18 am.

4 RFT

10 Snatches (115/65)

10 Box Jumps (24/18)

10 Wall Ball (20/14/10)

Strength

50 K2E

W.O.D.

W.O.D. Thursday 2/4/10

Posted in February 4, 2010 ¬ 5:56 am.

Find Max 1 Rep DL

7 RFT

Run 260 Meters

7 DL @ 75% Of Max Weight

Strength

30 HSPU / Progressions

W.O.D.

W.O.D. Wednesday 2/3/10

Posted in February 3, 2010 ¬ 6:17 am.

Rest Day - Fundamentals

W.O.D.

W.O.D. Tuesday 2/2/10

Posted in February 2, 2010 ¬ 6:13 am.

10 Rounds For Completion

5 BW Bench Press

10 Weighted Ring Dips

Strength

50 Nose Breakers

W.O.D.

W.O.D. Monday 2/1/10

Posted in February 1, 2010 ¬ 6:12 am.

Find Max C&J

7 Rounds ( Rest 1 Min Between Rounds)

Max Hang Clean (135/85)

Max Rep Pull Ups

* Add Total Reps

Strength

30 DB Push Jerk

For Those Who Did This WOD On Sat, Do 5K Run

W.O.D.

W.O.D. Sunday 1/31/10

Posted in January 31, 2010 ¬ 7:12 am.

Rest Day

W.O.D.

W.O.D. Saturday 1/30/10

Posted in January 30, 2010 ¬ 8:06 am.

8am and 9 am Classes:

7 Rounds ( Rest 1 Min Between Rounds)

Max Hang Clean (135/85)

Max Rep Pull Ups

* Add Total Reps

Strength

30 DB Push Jerk

*Advanced Class WOD Posted @ Box

W.O.D.