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WOD: 10-14-15

Enter your score for yesterday here WOD: As far as you can travel in 30 minutes: 5 rounds of: 100M Row 100M Front Rack Carry (10 x 10M) 200M Run 10 Double Unders 5 rounds of: 300M Row 100M Front Rack Carry (10 x 10M) 200M Run 30 Double Unders == This should be fun… But …

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WOD: 10-13-15

Enter your score for yesterday here Pre WOD: 20 min AMRAP of: 2 Handstand Push Up (strict or kipping) 2 Chin Ups (strict or kipping) 2 Kettlebell Snatches (each arm) After each round add 2 reps to everything WOD: 30 Burpees (1 minute time limit) Rest 1 minute 8 min AMRAP of: 12 Pistols 3 Reverse …

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WOD: 10-12-15

Enter your score for yesterday here Pre WOD: 20 mins to find heavy set of: 6 Back Squats 8 Sit Ups after each set WOD: 5 x 1 min rounds for max reps of: 45 seconds on / 15 seconds off: 8 Box Jumps (30/24) 8 Pull Ups 8 Kettlebell Swings (32/24) 8 Pull Ups Pick …

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WOD: 10-11-15

Enter your score for yesterday here Team WOD: For time: 120 Toes to Bar (while partner holds barbell overhead at 115/75) 120 Shoulder to Overhead (115/75) (while partner hangs) == So… I know that you may have been expecting a new website already.  Someone had to go on vacation (ahem) so things got put off for …

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WOD: 10-10-15

Enter your score for yesterday here Team WOD: For time: 150 Wall Balls (20/14) 30 Clean and Jerks (135/95) 21-15-9 reps of: Deadlifts (225/155) Handstand Push Ups 75 Snatches (75/55) 30 minute time limit == The team series are back… We will be doing WOD #5 today (which we have essentially done many times before) and …

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WOD: 10-9-15

Enter your score for yesterday here Pre WOD: 20 mins to find heavy set of: 6 Push Press After each set: 6 Chest to Bar Pull Ups (strict or kipping) 10 V – Ups WOD: For time: 5 Push Press (95/65) 5 Thrusters (95/65) 200M Run 10 Push Press (95/65) 10 Thrusters (95/65) 200M Run 15 …

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WOD: 10-7-15

Enter your score for yesterday here WOD: EMOTM for 24 minutes: First 8 minutes: 6 Over the Bar Burpees 10 Sit Ups 15 Double Unders Rest 2 minutes Second 8 minutes: 150M Row 5 Toes to Bar Rest 2 minutes Final 8 minutes: 6 Hollow Rocks 7 Wall Balls (20/14) 8 Kettlebell Swings (24/16) == Gone …

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WOD: 10-6-15

Enter your score for yesterday here Pre WOD: 20 min AMRAP of: 1 Muscle Up 1 Skin the Cat 1 Rope Climb 3 second L – Sit After each round add 1 Muscle Up and 3 seconds on the L – Sit b For time: 14 – 12 – 10 – 8 – 6 reps of: Alternating …

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WOD: 10-5-15

Enter your score for yesterday here Pre WOD: 20 mins to find heavy set of: 8 Back Squats 6 Toes to Bar after each working set WOD: 8 min AMRAP of: 5 laps of the gym in Farmer’s Carry (AHAP) 4 Kettlebell Cleans (each arm AHAP) 3 laps of the gym KB Overhead Hold (one KB …

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WOD: 10-4-15

Enter your score for yesterday here Team WOD: 30 second AMRAP of: 10 Cal Row 10 Burpees 10 Kettlebell Swings (32/24) 10 Wall Balls (20/14) Rest 30 seconds 60 second AMRAP of: 10 Cal Row 10 Burpees 10 Kettlebell Swings (32/24) 10 Wall Balls (20/14) Rest 30 seconds 90 second AMRAP of: 10 Cal Row 10 …

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