WOD

4.13.12 FRIDAY "MAGIC BEANS" 10 Rope Accents 30 Burpees 1000m Row For Time Tom Post time to comments Auxiliary: Hip and shoulder Mobility

4.12.12 THURSDAY "HAPPY FEET" 9 Rounds of: 9 KB Swings…70/53 pounds 7 Toes to Bar 5 10m Shuttle Touches 1min Rest Kathy …Rx'd Post time... Read More

4.11.12 WEDNESDAY "KAHLIPA VS SPEAL" 10-1 of: Clean n Jerk…155/95 pounds (after every set of CnJ do 1rd of "Cindy") For Time 1 Round of... Read More

4.10.12 TUESDAY "CRUSADER" 800m Run then: 21…15…9 of: Wall Balls…20/14 pounds…12/10 feet SDLHP's…115/65 pounds then: 800m Run For Time Cave Dwellers Post time and load... Read More

4.9.12 MONDAY "GOAT HERDER" 20min AMRAP of: 2 Wall Climbs 4 G.I. Janes 8 Box Jumps…24/20" box (every 4min 200m Run) For Total Reps   ... Read More

4.8.12 SUNDAY REST DAY

4.7.12 SATURDAY "BAD DAY" 3 Rounds of: 1min Calorie Row 1min HSPU's 1min KB Swings…70/53 pounds 1min Rest 1min OHS…95/65 pounds 1min Bar Muscle Ups... Read More

4.6.12 FRIDAY "STILTZ" 30 Back Squats…225/135 pounds 1mile Run For Time (repeat WOD from 9.21.11)   Back Squat Geometry Post time and load to comments... Read More

4.5.12 THURSDAY "TABATA TWITCH"   Tabata= 8 rounds of 20sec work 10sec rest Tabata Grasshoppers Tabata 10m Shuttle Touches Tabata Dips Tabata Calorie Row  For... Read More

4.4.12 WEDNESDAY "SITTIN PURDY" 100 Deadlifts… 185/115 pounds 100 Straight Leg Sit Ups (top of every min 5 HSPU's…25/floor) For Time CF Explode on Mainsite... Read More