W.O.D. 11/15/11

Amrap in 15min:

5 Pistols L/R

5 Toes to Bar

30 Mt Climbers

W.O.D. 11/14/11

Deadlift 5X5

4 Rounds:

Max rep mixed grip DH pull-ups

Max rep Plyo-push-ups

W.O.D. 11/11/11

Tire Flip (Cone to Cone)

10 Slam Ball

10 WallBall

10 Push-ups

Sprint to wall

Congrats to Armando and Donna Rivas!!!!

50 Dead Hang Pull ups

break up sets as needed

Annie

50 – 40 – 30 – 20 – 10

Double Unders

Ab Mat

(double tuck jumps to scale)

WOD 11.8.11

Back Squat

3.3.3.1.1

WOD 11/7/11

END of Paleo Challenge!

‘Helen’

1 Lap

21 Swings

12 Pull ups

3RFT

WOD 11.4.11

Weighted Pull Ups

Minute reps – Max effort

Push ups #Reps

Ab Mat #Reps

3rds – Total Reps

Lucky 7

7 Dbl Catch Squats

7 RDL

7 Swings

7 Backwards Wall ball

7RFT

WOD 11.2.11

Hang Cleans

3.3.3.3.3

WOD 11.1.11

Skill – Box Push Ups

21.18.15.12.9.6.3

Pull Ups

Burpees

Floor Wipers

Happy Birthday Michele!