Monday October 31, 2011

Warm Up: 3 Rounds of 10 Hollow rocks, 10 Hollow rocks to superman, 10 burpees SWOD: Back Squat 5-5-5 Met-Con: “Chelsea” Set up before a clock and every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats. Continue until you can no longer...

Sunday October 30, 2011

Movements for the coming week: Thruster pullups deadlifts HSPU Cleans Dips KBS Squats Push Ups WOD: “Spartan 300” Schedule for the day: 10 am wod class 1130 am foundations FUN starts at 7pm this...

Friday october 28, 2011

Deadlift 3-3-3 reps 3 sets max dips Then: How many rounds can you complete in 15 minutes of: Deadlift 135 pounds, 10 reps 12 Dips Post load for deadlifts, reps for dips, and number of rounds completed in 15 minutes to...

Thursday October 27, 2011

I will be leaving the Box at 830 am on Saturday for Grand Blanc if anyone would like to meet there and carpool/ caravan that would be awesome! Also, please respond in the comments for today’s post or the Halloween wod post what you are planing on bringing to the...