Homicide

WOD 12/31/10 “2011” 20 Deadlift (225/155) 20 Box Jumps (24/20) 20 Ring Dips 20 Wall Ball (20/14) 20 Kettlebell Swings (70/53) 20 Goblet Squats (70/53) 20 Pull-Ups 20 Push-Ups 20 Wall [...]

Highlander

WOD 12/29/10 3 Rounds: In 2 minutes run 200m then do max thrusters (135/95) in the remaining time. (if you cant run 200m in 2 minutes scale the distance) Rest 2 minutes In 2 minutes run 200m then [...]

Chook

WOD 12/28/10 90 Seconds of Each Movement for max reps: Sumo-Deadlift High Pull (95/65) Box Jumps (24/20) Row (for calories) Rest 1 minute Then 60 Seconds of Each Movement for max reps Rest 1 [...]

Aim Small

WOD 12/27/10 1 Set for max reps of Front Squats at your body weight rest as needed 1 Set for max reps of Back Squats at your body weight These sets should be simple and straight forward. You [...]

True Grit

WOD 12/23/10 Push Press 5-5-5 2-4-6-8-10 Thrusters (95/65) Pull-Ups 200m Run between each set No 7pm class today and we will be closed Friday and Saturday. Merry Christmas Everyone!

G.O.A.T.

WOD 12/22/10 AMRAP in 8 minutes: 20 Double Unders 20 Wall Ball (20/14) Rest 5 minutes: AMRAP in 8 minutes: 10 Supine Ring Rows 10 Jumping Lunges (per leg) We will not have a 7pm Class on [...]

Whip It Good

WOD 12/20/10 “Josh” For Time: 21-15-9 Overhead Squats (95#) 42-30-18 Pull-Ups Sandbag Relay: 200m Sprint Small Bag (13#) 200m Sprint Medium Bag (30#) 200m Sprint Large Bag (64#) 200m [...]

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