W.O.D. 5/21/13

 L hold for total of 3:00. Use bar, rings, or floor.

Stop timer when you drop out of position.

Record total time it takes to get 3:00.

100 Push-ups for time

10 burpees every time you break… Read More

W.O.D. 5/20/13

Pistols 5×2

Tabata These:

Jump lunge

Jump squat

Mt Climbers

 … Read More

8 – 50m Sprints -
walk back as your rest

10 Ab Mat
1 Rope Climb
10 Box Jumps

20 Ab Mat
2 Rope Climbs
20 Box Jumpx

30 Ab Mat
3 Rope Climbs
30 Box Jumps

40 Ab Mat… Read More

Happy Birthday Irene, Stacey, and Jenna!!
Sumo DL
3.3.3.1.1

21-15-9
DL and Pull Ups
Run 200m  - to start, between rounds, and to finish… Read More

Hollow Rock Work

100 Thrusters For Time
EMOM 3 Squat Thrusts / 10 Mt. Climbers… Read More

TGU
3.3.3.1.1

6 min AMRAP
10 SDLHP
10 Deck Squats
30 Jump Rope

Rest 3 mins

Repeat 6 min AMRAP… Read More

W.O.D. 5/14/13

Ring Dips 5×3

7 Rds

7 Goblet squats

7 Weighted OH sit-ups

7 HR push-ups… Read More

W.O.D. 5/13/13

Sumo Deadlift 5×3

3 Rounds for time:

200m Run

12 Bar Push Presses

21 Swings… Read More

TGU
3.3.3.3.3

20.16.12.8.4
Dbl Catch Squat
Push Ups
Ab mat
Tuck jumps… Read More

Swinging ‘Kelly’

Run 400m
30 Box Jump
30 Swings
5RFT… Read More