Wednesday, 7 August 13
50 overhead lunges (45/25 lb plate) 40 pullups 30 thrusters (95/65) 20 burpees* 10 Squat cleans (135/95) For time R Froning - 5m, 32s ...
14 September, 2013
WODS
Tuesday, 6 August 13
Natasha 21-15-9 (21/21 l/r pistols) Pistol Squats Heavy KB Snatch (l/r) Russian Twists (l/r) On all l/r = 1. ...
14 September, 2013
Wednesday, 31 July 13
Unscored WOD: 10 mins to work up to a heavy single (90% of RM), then 3 floor press, 3 back squat, 3 DL. Rest 3 minutes. Scored WOD: ME Burpee Pull Ups in 10 minutes. ...
14 September, 2013
Tuesday, 30 July 13
Death By Shuttle Run with 30 second rest. Every 30 seconds on the 30 seconds: +1 Shuttle Run per round. (Death By) Split class into 2 groups. Alternate group every 30. Rounds go 1A, 1B, 2A, 2B, 3A, 3B etc. Drop out = Plank hold on your turn. Run for...
14 September, 2013
Monday, 29 July 13
7 RFT 3 Grappler Clean and Jerk 3/3 Front Rack Lunges (Originally walking, but could do in place.) 6 Lateral Barbell Burpees 53/28 ...
14 September, 2013
Sunday, 28 July 13
Smurph Run 1.8 km 50 BW Squats 40/40 Mountain climbers 30 Jumping Lunges 20 Pushups 10 Burpees 1.8 Run (yep!) ...
14 September, 2013
Saturday, 27 July 13
For Time: 20 Front Squats (50/30) 30 Box Jumps (21/18) 40 KB Swings (20/14) 50 Wall Balls (20/15) 40 KB Swings (20/14) 30 Box Jumps (21/18) 20 Front Squats (50/30) ...
14 September, 2013
Friday, 26 July 13
One Hand Tied Behind Your Back L,R,L,R 4 Rds. Land Mine Push Press Box Step Ups Pistol Half Turkish Get Ups Half Renegades Score like FGB ...
14 September, 2013
Thursday, 25 July 13
Score equals reps. 4 Min AMRAP 10 X (Deck) Power Clean to Overhead 40/30 10 X Pull Ups to Toes to Bar Rest 1 Min 4 Min AMRAP 10 Calories on the Rower 10 Heavy Ball Slams Rest 1 Minute Repeat 2x Score equals: Total Reps ...
14 September, 2013
Wednesday, 24 July 13
On the Minute: Perform a standing double broad jump and max effort power cleans at 60/40 for 10 minutes If you dont hit your specified distance with the broadjump, you get to do 5 burpees, and then hit powercleans. *You must try to cover as much ground as...
14 September, 2013