August 3 2011

Wednesday August 3 2011 CWOD Baseline Fitness Test For Time: 500m Row 40 Air Squats 30 ABMAT Sit-ups 20 Push-ups 10 Pull-ups Post total time. SWOD Power Clean 3 3 3 CWOD 21-15-9 reps of: Wall Balls 20 lbs Double...

June 22 2011

Wednesday June 22 2011 SWOD Power Clean 3 3 3 3 3 CWOD As many rounds as possible in 12 minutes of: 5 Thrusters 95 /65 lbs 10 Toes-to-Bars Post total rounds.

April 5 2011

Tuesday April 5 2011 SWOD Back Squat 3 3 3 3 3 CWOD “Power Elizabeth” 21-15-9 Power Cleans Ring Dips

March 25 2011

Friday March 25 2011 CWOD As many rounds as possible in 20 minutes of: 5 Power Cleans 135 lbs / 95 lbs 5 Pull-ups 5 Wall Balls 20 lbs / 14 lbs Post total rounds. FYI – We should be having students from Westfield State Exercise Science Program observing our...

March 4 2011

Friday March 4 2011 SWOD Power Cleans 3 3 3 3 3 CWOD Tabata Push Ups 20:10 X8, total reps will count as score. Bottom-to-Bottom Air Squats 8 sets of air squats. 20 seconds of work (max air squats) followed by 10 seconds of rest until all 8 sets are completed. The 10...