WOD

8.10.12 FRIDAY "TABATA FRUSTRATION" (Tabata= 8 rounds of 20sec work 10sec rest) Tabata Row for calories Tabata Wall Ball Sit Ups…20/14 pounds Tabata Hang Clean…95/55... Read More

8.9.12 THURSDAY "MUSCLE BOUND" 9…7…5 of: Ring Muscle Ups Thrusters…155/95 pounds For Time Josh Post time and load to comments Strength: 4×3 Thrusters

8.8.12 WEDNESDAY "HELEN" 3 Rounds of: 400m Run 21 KB Swings…53/35 pounds 12 Pull Ups For Time   Post time and load to comments Strength: 3×5... Read More

8.7.12 TUESDAY "BOAT RACE" 12min AMRAP of: 1000m Row then: 15 OHS…95/55 pounds 10 HR Push Ups For Rounds and Reps Cody Post load and... Read More

8.6.12 MONDAY "ROAD KILL" 3 Rounds of: 21 SDLHP's…95/55 pounds 15 Push Press…95/55 pounds 9 Toes to Bar 3 G.I. Janes For Time Kathy- competed... Read More

8.5.12 SUNDAY REST DAY

8.4.12 SATURDAY "TRY" 1mile Airdyne Bike 2K Row 3mile Run For Time Leah  Post time to comments

8.3.12 FRIDAY "NINJA WORKSHOP" 25m Burpee Broad Jump 9 Rope Accents 9 Wall Climbs 9 Wall Scales…8/6' wall 25m Burpee Broad Jump For Time  ... Read More

8.2.12 THURSDAY "DOOR NUMBER 2" 8min AMRAP of: 21 KB SDLHP's…70/53 pounds 15 Wall Ball Sit Ups…20/14 pounds 9 Walking Lunges…45/25 pounds For Total Reps... Read More

8.1.12 WEDNESDAY "THE ELIMINATOR" 7 Rounds of: 200m Run 5 Push Press…115/65 pounds 10 Power Cleans…115/65 pounds 15 Toes to Bar 20 Box Jumps…24/20" box... Read More