Throw bows!
Thursday 12/13/12 4 rounds: Run 800m Rest 3 min between runs *20 Burpee penalty everytime you are +or- 10 seconds from your first run +... Read More
Its funny because its true
Wednesday 12/12/12 3 rounds: 10 Good mornings 1 min hollow rock + 5 rounds for total time: 8 Thrusters (135/95) 15 Pullups Rest 1 min... Read More
Anyone speak Russian?
Tuesday 12/11/12 4 rounds: 8 Seated DB press 1 min max reps rope climbs + for time: 30 KB swings (53/35) 10 Wallball shots (20/14)... Read More
Ever wonder why im so sore and stiff all the time???
Monday 12/10/12 4 rounds: Max reps deadhang pullups Max reps strict ring dips + Total reps: 4 Min max reps bumper plate burpees (45/25) 3... Read More
Great job guys!
Sunday 12/9/12 Establish a 1RM Squat snatch + For time: 15 Deadlifts (185/115) 10 Push jerk (185/115) 15 Deadlifts (185/115) 8 Push jerks (185/115) 15... Read More
Bayside beatdown!
Saturday 12/8/12 “Joe” 10 rounds for time: 10 Thrusters (95/65) 10 Bar facing burpees 10 Pullups 57 Double unders *45 min time limit Family and... Read More
Secret santa/ ugly sweater
Friday 12/7/12 Establish your 1RM front squat + In teams of 2: For time: 20 Wall climbs 60 Barbell stepups w/bar in front rack (115/75)... Read More
Team ru ru
Thursday 12/6/12 3 rounds: 5 KB windmill (each arm) use heaviest possible 30 Second L sit + fot time: 20 Box jumps (24/20) 50 Goblet... Read More
Keep the PRs rolling
Wednesday 12/5/12 Establish a 1RM clean + AMRAP 12 min: 60 Burpees w/ jump to 45# plate 50 Abmat situps 40 Pullups Coaches corner: The... Read More
Helen on her head
Tuesday 12/4/12 Movement prep: Barbell quickies Establish your 1 RM push press + “Helen on her head” 3 rounds for time: Run 400m 21 KB... Read More