Leap Year

WOD 2/29/12 2k Row Time Trial   3 Rounds: 10 Squat Clean Thrusters (45/30 Dumbbells) 20 Kettlebell Swings (55/35) 30 Double Unders   Don’t forget the noon class has moved to [...]

Crazy Irishman

 WOD 2/27/12 Squat Snatch – Work up to a heavy single   AMRAP in 10 minutes: 1 Squat Snatch 100m Sprint Increase squat snatch by one rep every round   THE NOON CLASS HAS MOVED TO 11:30!

Gung Ho

 WOD 2/24/12 AMRAP in 10 minutes: 15 Push-Ups 15 Sit-Ups 15 Air Squats 15m Bear Crawl (down and back)     Starting Monday, February 27 we will be moving the Noon class to 11:30am. Also, [...]

Emoji

 WOD 2/22/12 3 Rounds: 10 Deadlift (225/155) 10 Burpees 3 Rounds: 10 Overhead Squats (95/65) 200m Run 3 Rounds: 10 Kettlebell Swings (55/35) 30 Double Unders   No rest between the three [...]

Upper 90

 WOD 2/21/12 Push Jerk – Work up to a heavy single   21-15-9 Front Squat (135/95) Pull-Ups   Starting February 27 we will be moving the Noon class to 11:30am. Also, there is a box [...]

Jemima

 WOD 2/20/12 Back Squat – Find your 3 rep max   5 Rounds: 20 Push Ups 20 Sit Ups 20 Double Unders   Starting February 27 we will be moving the Noon class to 11:30am. Also, there [...]

NSS

 WOD 2/17/12 3 x 200m Row Sprint – Rest 2-3 minutes between efforts   21-15-9 Thrusters 95/65 Kettlebell Swings 70/55 Push-Ups   Starting February 27 we will be moving the Noon [...]

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