Tuesday, April 30, 2013

WOD 30 April

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65/45 pounds
25 L-pull-ups
50 Sit-ups

See you at 1000 & 1700

Monday, April 29, 2013

Saturday, April 27, 2013

WOD 27 April


4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145/105 pounds

See you at 1030

Friday, April 26, 2013

Thursday, April 25, 2013

Tuesday, April 23, 2013

WOD 23 April


"Schmalls"
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters


See you at 1000-1200 & 1530-1800 

Monday, April 22, 2013

Thursday, April 18, 2013

Wednesday, April 17, 2013

Tuesday, April 16, 2013

Monday, April 15, 2013

WOD 15 April

3 Rds of 15-12-9 Reps:

Barbell Thruster 135/95
Weighted Pull-ups 45lb

See you at 1630

Wednesday, April 10, 2013

Tuesday, April 9, 2013

Friday, April 5, 2013

Thursday, April 4, 2013

WOD 4 April



Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups



If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

See you at 1000 & 1600

Tuesday, April 2, 2013

WOD 2 April

For Time:
10  Shoulder Press   115/85lb
15  Overhead Squat  115/85
20  Push Press   115/85
25  Front Squat   115/85
30  Pust Jerk   115/85
35  Back Squat   115/85


See you at 1000 & 1630

Monday, April 1, 2013