WOD

Tuesday 4/23/13 3 rounds: 10 DB/KB Push press Max effort L-sit + AMRAP 25 min: Run 800m 1-2-3-4-5-6 Rounds of cindy (5 pullups 10 hand... Read More

Monday 4/22/13 3 rounds: Front rack split squat 5 per leg KB windmill 5 per arm + AMRAP 10 min: 10 Wallball shots 10 Box... Read More

Sunday 4/21/13 Establish 1RM split jerk + “Dont tell me your freakin Annie time” for time: 50-40-30-20-10 Double unders Situps *Every min on the min... Read More

Saturday 4/20/13 Establish a 1RM for Weighted pullup Shoulder press + “Martin” for time: Run 800m then 8 rounds 8 Pullups 8 Pushups 8 Air... Read More

Friday 4/19/13 Establish a 1RM snatch + In teams of 2: For time: 45 Power cleans (135/95) 45 Ring dips then Run 800 60 Overhead... Read More

Thursday 4/18/13 Establish 1RM front squat + “Helen” 3 rounds for time: Run 400m 21 KB swings (53/35) 12 Pullups Change of plans on the... Read More

Wednesday 4/17/13 Establish a 1RM clean and jerk + “Gwen” 15-12-9 Clean and jerk Ask coach:Touch and go at floor only. Even a re-grip off... Read More

Tuesday 4/16/13 “Diane” 21-15-9 Deadlift (225/155) Handstand pushup + Max effort 1 mile run Sample shirts are here. Get your t-shirt order in by Wednesday... Read More

Monday 4/15/13 Establish your 1RM back squat + “Fran” 21-15-9 Thruster (95/65) Pullup Remember to preorder your tshirts by Wednesday. We are only ordering a... Read More

Sunday 4/14/13 Spend 15 min working on snatch technique + For time: 10 Power snatch (115/75) 50 Double unders 8 Power snatch (115/75) 40 Double... Read More