May 12 2011

Thursday May 12 2011 CWOD Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Wall ball shots, 20 pound ball 15 Kettlebell swings, 1.5 pood Post total rounds.

May 09 2011

Monday May 09 2011 SWOD Thruster 1 SWOD 21 – 15 – 9 Box Jump 24″/20 ” Power Snatch 75 / 55 lbs Pullups (Chest to Bar)

March 15 2011

Tuesday March 15 2011 CWOD 4 rounds for time of: 400m Run 5 Pull-up – Chest To Bars 10 Push-ups 15 Squats 95 lbs /65 lbs Post total time.

111610

Tuesday November 16 2010 SWOD None CWOD “Ray” 5 rounds for time of: 20 Pull-up (chest-to-bar)s 20 Squat Clean Thrusters 95 lbs / 65lbs 400 m Run Post total time. Suit up for this one Ray Girroir, Staff Sergeant in the USAF, Combat Controller was injured by...

060110

Main WOD “All Dolled Up” 5 rounds for time of: 400 m Run 30 Box Jump (24 in.)s 15 Pull-up (chest-to-bar)s Post total time. Workout Results Main WOD: WOD Results Daily Whiteboard Photo