WOD

12.23.11 FRIDAY "DECK THE WALLS" 10 Wall Climbs 20 Hang Cleans…135/95 pounds 40 Wall Balls…20/14 pounds…10/8 feet 800m Run For Time A couple of silly... Read More

12.22.11 THURSDAY "ODE DE TABATA" Tabata= 20sec work, 10sec rest for 8 rounds 8 Rounds of: 20sec Air Squats 10sec rest then: 20sec KB Swings…53/35... Read More

12.21.11 WEDNESDAY "WOD SCALA" 5 Rounds of: 50 Double Unders 15 HR Push Ups 20 Steps Walking Lunges…45/25 pounds For Time Post time and load... Read More

12.20.11 TUESDAY "FRAN" 21…15…9 of: Thrusters…95 pounds Pull Ups For Time Jeff- Fall Brawl 2011 Post time and load to comments Strength: Deadlift 3×10

12.19.11 MONDAY "UNBREAKABLE" 30…20…10 of: SDLHP's…95 pounds Box Jumps…24" box Toes To Bar For Time Jeff O. Post time and load to comments Auxiliary: 4min... Read More

12.18.11 SUNDAY REST DAY

12.17.11 SATURDAY "BADGER" 3 Rounds of: 30 Squat Cleans…95/65 pounds 30 Pull Ups 800m Run For Time **PR Board Worthy** In honor of Navy Chief... Read More

12.16.11 FRIDAY "WHIRLPOOL" 4min AMRAP of: Rowing for meters 1min Rest then: 4min AMRAP of: 6 DB Rotational Push Ups (choose your weight) 12 Straight... Read More

12.15.11 THURSDAY "THE PERFECT STORM" 63 Double Unders 21 Hang Snatches…115/75 pounds 1mile Run 45 Double Unders 15 Hang Snatches…115/75 pounds 800m Run 27 Double... Read More

12.14.11 WEDNESDAY "BONE CHILLER" 400m Run 21 KB Swings…70/53 pounds 21 Burpees 400m Run 15 KB Swings…70/53 pounds 15 Burpees 400m Run 9 KB Swings…70/53... Read More