Saturday May 21, 2011

Warm Up: Dodge ball SWOD: tabata sprints WOD: For time: 75 pound Thruster, 21 reps 3 Pull-ups 75 pound Thruster, 3 reps 21 Pull-ups 75 pound Thruster, 18 reps 6 Pull-ups 75 pound Thruster, 6 reps 18 Pull-ups 75 pound Thruster, 15 reps 9 Pull-ups 75 pound Thruster, 9...

Friday May 20, 2011

made a few changes to today’s WOD…. Also, there will not be a 7am class today, 9 am is still on! Enjoy!! SWOD: Turkish Get-ups WOD: For time: Run 1200 meters 7 rounds of the couplet: 135/95 pound Power snatch, 7 reps, and 15 Pull-ups Run 1200 meters Post...

Thursday May 19, 2011

SWOD: HSPU WOD: For time: Run 800 meters Deadlift 75 pounds, 30 reps Run 800 meters Hang squat clean 75 pounds, 30 reps Run 800 meters Front squat 75 pounds, 30 reps Run 800 meters Split jerk 75 pounds, 30 reps Post time to...

Wednesday May 18, 2011

“Would you rather blow smoke or Breathe Fire?!?!?!” 10 minutes kipping pull-up or butterfly kip practice Then For time: Run 800 meters Wall-Ball, 150 shots, 20-pound ball Run 800 meters Post time to comments.