110110

Monday November 1 2010 SWOD None CWOD Baseline Fitness Test 500m Row 40 Air Squats 30 Situps 20 Pushups 10 Pullups and AMRAP 20 10 Weighted Box Jumps 35/20 lbs 20 Weighted Situps 35/20 lbs...

080610

Main WOD 4 rounds for time of: 30 Weighted Box Jumps 20 /14 lbs 30 Overhead Walking Lunges 20 /14 lbs 30 Wall Balls 20 /14 lbs 30 Weighted Sit-ups 20 /14 lbs Post total time. You will be using a medicine ball the entire workout Workout Results Main WOD: WOD Results...

052110

Main WOD For Time: 100 Weighted Squats 35 lbs 75 Weighted Ab-Mat Sit-up s 35 lbs 50 Ring Dip (weighted)s 35 lbs 25 Pull-up (weighted)s 35 lbs Post total time. Workout Results Main WOD: WOD Results Daily Whiteboard...

Guarding Mike

Happy Birthday Mike! Main WOD For Time: 28 Kettlebell Swing (1 arm)s Right 35 lbs 28 Thrusters 95 lbs 28 Burpee Box Jumps 28 Goblet Squats 35 lbs 28 Handstand Push-ups 28 Weighted Ab-Mat Sit-up s 35 lbs 28 Power Cleans 95 lbs 28 Kettlebell Swing (1 arm)s  left 35 lbs...

Fresh Start Friday… Back Squats.

Main WOD Back Squat 1-1-1-1-1-1-1 Back Squat 1-1-1-1-1-1-1 Finisher Weighted Sit-ups, Push-ups, Kettlebell Swings As many rounds as possible in 10 minutes of: 15 Weighted Sit-ups 35 lbs 10 Push-ups 15 Kettlebell Swings 35 lbs Post total...