12.1.12 SATURDAY "POTNA UP" 30 Turkish Get Ups…70/53 pounds (alternating each rep) 90 High Wall Balls…20/14 pounds…12/10 feet (alternate each rep) 2000m Row (alternate each... Read More
11.30.12 FRIDAY "WIND TALKER" 3 Rounds of: 4 Wall Walks 8 Burpee Box Jumps…24/20" box 16 KB Swings…70/53 pounds 48 Double Unders For Time Paige-... Read More
11.29.12 THURSDAY "CLEAN LAUNDRY" 21…18…15…12…9…6…3 of: Hang Squat Cleans…95/65 pounds Ring Dips For Time Lee Post time and load to comments Meat Drop on Monday... Read More
11.28.12 WEDNESDAY "DEVIL'S ADVOCATE" 10 Rope Climbs (sub: 3 perry pulls) 100 Calorie Row 100 Wall Ball Sit Ups…20/14 pounds For Time Coach Sean now... Read More
11.27.12 TUESDAY "2 FOR ONE" WOD1 2min AMRAP of: Wall Ball Toes to Bar…10/6 pounds then: WOD2 15…10…5 of: Burpees Deadlift…225/155 pounds then: WOD1 2min... Read More
11.26.12 MONDAY "CRABBY APPLE" 15min AMRAP of: 12 OH Walking Lunges…45/25 pounds 9 KB Swings…70/53 pounds 6 HSPU's 3 G.I. Janes For Total Reps Dana... Read More
11.25.12 SUNDAY ENDURANCE 10am- "SHELF LIFE" 40min AMRAP of: 3 Pull Ups 5 Push Ups 7 Air Squats 10m Bear Crawl (Every 5min 400m Run)... Read More
11.24.12 SATURDAY "BOUNCING BETTY" 10min AMRAP of: 3 Rounds of: 16 Back Squats…135/95 pounds 8 Wall Walks then Remainder of 10min complete AMRAP of: 16... Read More
NO 6am or 9am CLASSES TODAY 11.23.12 FRIDAY "MUSCLE BOUND" 4 Rounds of: 6 Ring Muscle Ups (sub: bar muscle ups or 3 ring rows,... Read More
11am and 12pm CLASSES ONLY TODAY!! NO 6am and 9am CLASSES FRIDAY 11.22.12 THURSDAY "BURNT LUNG" 10 Rounds of: 15 Wall Balls…20/14 pounds…10/8 feet 5... Read More