WOD

1.11.10 MONDAY Metcon: "DEADLIFT BONANZA" 5 Rounds for time of: 5 Deadlifts… 275 pounds 10 Burpees *compare your times to 10.31.09* Post time and load... Read More

1.10.10 SUNDAY REST DAY  

1.9.10 SATURDAY Strength:  Shoulder Press 7…7…7…7…7 Skill:  Clean N Jerks Metcon: "Life" Run 1 Mile 45 Wall Balls Bike 1 Mile 40 Deadlifts… 155 pounds... Read More

1.7.10 FRIDAY Strength:  Weighted Pull Ups  8…7…6…5…4…3 Auxiliary:  5K Run Skill:  Double Unders Metcon: "GONE IN 30 SECONDS" 3 Rounds of: 30sec Push Ups Rest (30sec)... Read More

1.7.10 THURSDAY REST DAY Kevin after "Suffocation" 

1.6.10 WEDNESDAY Strength:  Deadlift  3…3…3…3…3 Skill:  Single arm CnJ Auxiliary:  30…20…10  GH Sit Ups/ GH Back Extension Metcon: "GET TO THE CHOPPA!!" 15 Left Arm CnJ… 95... Read More

1.5.10 TUESDAY Strength:  Hang Cleans 6…5…4…3…2…1 Skill:  Thrusters Auxiliary:  2K Row Metcon: "SUFFOCATION" 100 Thrusters 80/45 pounds At the top of every minute perform 3... Read More

1.4.10 MONDAY Strength:  Front Squats  5…5…5…5…5…5…5 Auxiliary:  3K Run Metcon: "BARBARA" 5 Rounds of: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air... Read More

1.3.10 SUNDAY REST DAY  Get some rest.  It might make u better looking! 

1.2.10 SATURDAY Strength:  Clean n Press 3…3…3…3…3…3 Skill:  HSPU's (handstand push ups) Metcon: 10/1…9/2…8/3…7/4…6/5…5/6…4/7…3/8…2/9…1/10 of: 2 pood… KB Swings/ HSPU's For Time Auxiliary:  100 GH... Read More