• WOD 08/21/2010

    OPEN GYM 8:00-10:30

  • WOD 08/20/2010

    Three rounds for time of: 15 ft Rope Climb, 5 ascents 21 Ring dips 50 Squats

  • WOD 08/19/2010

    “HELEN” 400 meter run 21 kb swings  53/44 12 pull ups 3 rounds for time

  • WOD 08/18/2010

    “Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Post rounds completed to comments. Enlarge image

  • WOD 08/17/2010

    15 rounds for distance of: Sprint 20 seconds Rest 40 seconds Start each round at previous round’s end point. Great job today 714’ers every ones Snatch is getting better. Keep up the hard work.

  • WOD 08/16/2010

    Three rounds for time of: 30 Wallball shots, 20 pound ball (10.5 foot target) 75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees) Dr. Porath and Kaso enjoying a suger free red bull.

  • WOD 08/10/2010

    “ADAMBROWN” Two rounds for time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24 inch box 24 Wallball shots, 20 pound ball 145 pound Clean, 24 reps

  • WOD 08/09/2010

    Three rounds for time of: 95 pound Ground to overhead, 10 reps 200 yard Shuttle sprint, 50 yards there and back twice