WOD

12.5.09 SATURDAY Thrusters 5…5…5…5…5…5…5 Take 4-5 min rest between sets, gradually move up in weight until you get your 5rep max. then, 2 rounds of 21…15…9... Read More

12.4.09 FRIDAY "THE 300" 25 Pull Ups 50 Deadlifts… 135/65 pounds 50 Push Ups 50 Box Jumps… 20" box 50 Floor Wipers… 135/45 pounds 50... Read More

12.3.09 THURSDAY REST DAY Strength:  Dips 3…3…3…3…3…3…3…3 Skill:  Double Unders Auxiliary:  5K  Post load of dips and time in 5K to comments Note:  Brian's Run... Read More

12.2.09 WEDNESDAY "ROCK BOTTOM" 3 Rounds for time of: 275 pound Deadlift… 6 reps Burpees… 8 reps Pull ups… 10 reps 250m Row   Post Time and load... Read More

12.1.09 TUESDAY "15min Partner WOD" 25 pound Walking lunges… 20 steps Push Ups As many push ups as possible in 15 minutes.  One partner is doing... Read More

11.30.09 MONDAY "NANCY" 5 Rounds of: 400 meter Run 15 Overhead Squats… 95 pounds For Time Kevin Finishes "300 P's"  10.30.09 Post time, load and... Read More

11.29.09 SUNDAY REST DAY "Dirty 30"   Macronutrients, Dr Mike Ray (CFJ Preview) …[wmv][mov]  

11.28.09 SATURDAY Deadlift 3…3…3…3…3…3…3…3…3 Tim about to deadlift, "get those hips down, back flat, feet closer and PULL!"  Post load to comments    

11.27.09 FRIDAY "DIRTY THIRTY" With a partner, complete 60 reps of: Clean n Jerk… 135 pounds Box Jumps… 30" box Body Weight Bench Press KB... Read More

11.26.09 THURSDAY   "HAPPY THANKSGIVING" REST DAY **Tommorrow at 4pm there will be a special partner WOD for all those who choose not to be... Read More