WOD

4.14.12 SATURDAY "BAD WAITER" 10-1 of: Front Squats…115/65 pounds (After every set carry the barbell overhead 50m. If the barbell is dropped during the 50m... Read More

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