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WOD

8.6.11 SATURDAY "SYMPATHY PAINS" With Teams of 2, complete the following: 6 Rope Ascents… 21 feet 12 Tire Flips… first come first serve on choice...
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8.5.11 FRIDAY "QUICK FIX" 6 Rounds of: 3 Burpees 6 Burpee Box Jumps…20/18" box 9 Box Jumps…20/18" box Rest 1min For Time Emily and Tyler...
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8.4.11 THURSDAY STRENGTH DAY Back Squat: 1st set 75% of training max x5 2nd set 85% of training max x3 3rd set 95% of training...
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8.3.11 WEDNESDAY "BODY CAST" 10min AMRAP of: 15 SDLHP's…75/45 pounds 15 Thrusters…75/45 pounds For Rounds and Reps  Christie Post load reps and rounds to comments...
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8.2.11 TUESDAY "ROUND THE HORN" 21…15…9…15…21 of: Wall Balls…20/14 pounds…10/8 feet KB Swings…53/35 pounds For Time   "The Foof" Post time and load to comments...
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8.1.11 MONDAY "DEADLY DOZEN" 4 Rounds of: 12 Deadlifts…225/155 pounds 24 Push Press… 95/65 12 Chest to Bar Pull Ups 24 DB Sit Ups (feet anchored w...
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7.30.11 SATURDAY "CHIP AHOY" 100m Sled Pull…90/45 pounds 90 Double Unders 80 KB Swing…35/18 pounds 70 Cals on the Rower 60 Sit Ups (butterfly) 50...
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7.29.11 FRIDAY "KILL BILL VO. 1" 12…9…6 of: Muscle Ups (sub 3 ring rows, 3 ring dip per) Squat Clean n Press… 135/95 pounds For...
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7.28.11 THURSDAY "STRENGTH DAY" "Continuous effort – not strength or intelligence – is the key to unlocking our potential."  -WINSTON CHURCHILL Back Squat 3×3: (max...
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