12.1.13 SUNDAY ENDURANCE– "SPEED TRAP" 30min E2MOM of: 10 Cal Row 4 Shoot Throughs 4 10m Shuttle Touches For Slowest Round Post slowest round to... Read More
11.29.13 FRIDAY warm up– 800m Jog Strength: 3×3 Weighted Pull Ups Olympic: 5×3 Below the Knee Hang Power Snatch (singles @ 65%) Metcon: Explode WOD... Read More
11.29.13 FRIDAY "IRON JAW" 3 Rounds of: Max Unbroken Pull Ups Max Unbroken Double Unders Max Unbroken Dips For Total Reps (12min Time Cap) Post... Read More
11.28.13 THURSDAY "DUMB SH$T" With a Partner complete: 16min AMRAP of: 300m Row 12 HSPU's…25/floor (one partner works at a time) For Total Rounds Post... Read More
11.27.13 WEDNESDAY "BURNT LUNG" 10 Rounds of: 15 Wall Balls…20/14 pounds…10/8 feet 5 Burpees 400m Run For Time Post time and load to comments No 7pm Class... Read More
11.26.13 TUESDAY warm up– 10 Snatch Grip Press Behind the neck, 10 OHS, 10 High Hang Muscle Snatch…45/15 Strength: 3×6 Strict HSPU's…rings, parralettes, floor (wichever... Read More
11.26.13 TUESDAY "UP IN SMOKE" 8min AMRAP up Ladder of: 3 Burpee Onto Plate 3 Hang Snatch…115/65 pounds 6 Burpee Onto Plate 6 Hang Snatch…115/65... Read More