• 06/13/10 WOD

    “Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips Team Cool Down 5 rounds 20 Kness to elbows Front Planks One team member holds plank while his partner does the knees to elbows.  If you fall off your plank, its 5 burpees for both team members.

  • WOD 06/12/2010

    “AMADU” 800 METER RUN 50 BOX JUMPS 24/20 25 CHEST TO BAR PULL UPS 50 ABMAT SITUPS 50 THRUSTERS 45/35 50 KB SWINGS 44/53 800 METER RUN Thank you everyone for coming out.

  • WOD 06/11/2010

    15 rounds for time of: 5 Pull-ups 10 Push-ups 15 Squats Post time to comments.

  • WOD 06/10/2010

    Deadlift 5-5-5-5-5 reps Post loads to comments.

  • WOD 06/09/2010

    Complete as many rounds in 12 minutes as you can of: 185 pound Front squat, 5 reps 10 Chest to bar Pull-ups 20 Double-unders

  • WOD 06/08/2010

    PICK YOUR POISON……. Northeast Regional Event 1 Three rounds, 21-15- and 9 reps, for time of: 135 pound Overhead squat Chest to bar pull-ups South Central Regional Event 4 For time: 10 Muscle-ups 15 Handstand push-ups 155 pound Squat clean, 20 reps Run 550 meters

  • WOD 06/07/2010

    Northwest Regional Event 4 For time: Row 30 calories 95 pound Thruster, 30 reps 20 foot Rope climb, 3 ascents 30 Kettlebell swings, 1.5 pood Row 20 calories 115 pound Thruster, 20 reps 20 foot Rope climb, 2 ascents 20 Kettlebell swings, 1.5 pood Row 10 calories 135 pound Thruster, 10 reps 20 foot Rope

  • 06/05/2010-06/06/2010

    Olympic Lifting Certification 06/05/2010-06/06/2010