5.5.12 SATURDAY "CINDY RAN" 20min AMRAP of: 5 Pull Ups 10 Push Ups 15 Air Squats (every 5min 200m Run) For Total Rounds Coach Emily-... Read More
5.4.12 FRIDAY "THE HUN" 8min AMRAP of: 8 Thrusters…95/55 pounds 8 KB Swings…53/35 pounds For Total Reps Leah- competing at CF Games Mid-Atlantic Regional for... Read More
5.3.12 THURSDAY "BULL DOZER" 15 Muscle Ups (sub: 3 ring rows, 3 ring dips per) then: 3 Rounds of: 5 Wall Climbs 15 Toes to... Read More
5.2.12 WEDNESDAY "THE BEAVE" 15…10…5 of: Squat Snatch…115/65 pounds HSPU's…25/floor Straight Leg Sit Ups For Time Nick-competing at CF Games Mid-Atlantic Regional for Team Explode... Read More
5.1.12 TUESDAY "LUNG BURN" 10 Rounds of: 400m Run 10 Wall Balls…20/14 pounds… 10/8 feet 5 Burpees For Time Bill- competing at CF Games Mid-Atlantic... Read More
4.30.12 MONDAY "REGIONAL WOD 2 MOVEMENTS" 1000m Row 100 Air Squats 30 Hang Cleans…205/115 pounds For Time (time cap 17min) Coach Tyler- competing at CF... Read More
4.28.12 SATURDAY "JINGLE BELLS" 10 Rounds of: 15 KB Swings…70/53 pounds 200m Run For Time Team Explode getting some press on the games site! Explode... Read More
4.27.12 FRIDAY "POINT SYSTEM" 10min AMRAP of: 100 Double Unders (3 points per)- sub with singles (1 point per) 25 Pull Ups (1 point per)-... Read More