June 21 2011

Tuesday June 21 2011 SWOD Weighted Pullups  1 1 1 1 1 1 1 Weighted Dips 8 8 8 CWOD 4 Rounds for time 10 Kettlebell Swings 70 lbs/ 53 lbs 200m Run 45 lbs/ 25 lbs

122010

Monday December 20 2010 SWOD Weighted Pullups 5 5 5+ Weighted Dips 5 5 5+ CWOD AMRAP 10 – As many rounds as possible in 10 minutes of 1 Handstand Pushup 3 Power Cleans 135/95 5 Burpees Holiday Schedule this week. Friday Christmas Eve December 24th – 6:00am...

101510

SWOD Weighted Pull-ups  3 3 3 Weighted Dips 3 3 3 CWOD Bottom To Bottom Tabata 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 seconds of rest should be spent in the bottom of the...

092810

Main WOD Front Squat 3 3 3 1 1 1 Finisher 5 rounds for time of: 10 Pull-up (weighted)s 20 lbs 20 Ring Dip (weighted)s 20 lbs Post total time. [flickr]photo:5036082494[/flickr]

052810

Main WOD Weighted Ring Dip 5-5-5-5-5 Finisher 5 rounds for time of: 5 Ring Dips 10 Thrusters 95 lbs 15 Wall Balls 20 lbs Post total time. Advanced  – Sets must be unbroken, if you stop at 7 wallballs, your count goes back to zero for the set. Workout Results...