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In WOD
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Power Through

  WOD 5/1/13 Push Press 10 sets of 2 @ 80% or heavier of 1RM – 30-60 seconds of rest between each set   For Time: 400m Run Rest 2 minutes 400m Run   Rest 5 minutes   For [...]

9
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In WOD
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Vega

WOD 4/29/13 Push Jerk or Split Jerk – Find a 1 rep max   3 Rounds: 30 Double Unders 15 Toes To Bar 10 Hang Power Clean (135/95)   Cash Out: Dumbbell Press: 5 heavy sets of 5  

3
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In WOD
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Ruby Sparks

  WOD 4/26/13 Front Squat 5-5-5-5-5 All sets at 70% or heavier   AMRAP in 10: 4 Handstand Push-Ups 8 Barbell Step-Ups (95/65)(20/16) 16 KB Swings (55/35)   Cash Out: 3 Rounds, not for [...]

2
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In WOD
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Jump Around

WOD 4/25/13 Deadlift 3-3-3-3-3  All sets at 80% or heavier of your 1RM   AMRAP in 15: 5 Deadlifts (225/155) 10 Burpees 15 Wall Ball (20/14) Every round add 5 reps to each movement (10-15-20 [...]

5
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In WOD
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Shuttle

WOD 4/23/13 Strict Pull-Ups 5-5-5-5-5 Box Jumps 5-5-5-5-5 Alternate between sets of pull-ups and box jumps. Run a 100m Sprint after each round of pull-ups and box jumps 50-40-30-20-10 Air Squats [...]

3
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In WOD
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New Strength

WOD 4/22/13 Back Squat – 2 sets of 5 at 50-60%, 1 heavy set of 10 @ 65% followed by 1 heavy set of 20 @70% or more   For Time: 1000m Row 1000m Run 20 Clean & Jerk (135/95) 10 [...]

5
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In WOD
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Tabata Time!

WOD 4/19/13 Overhead Squat – Find a 1 rep max   Tabata Goblet Squats (55/35) Rest 1 minute Tabata V-Ups Rest 1 minute Tabata Double Unders Rest 1 minute Tabata Push-Ups   Cash [...]

4
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In WOD
Posted

Zumi

  WOD 4/18/13 Double Under skill work for 3 minutes   Max Double Unders in 2 minutes   For Time: 3 Rounds: 10 Box Jumps (24/20) 20 Wall Ball (20/14) 800m Run 3 Rounds: 10 Overhead [...]

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