• WOD 11/24/2010

    WARM UP 150 Double Unders for time WOD ????Mystery?????

  • WARM UP Bench Press 5-5-max reps (70% of 1RM or add 5#’s from last week) WOD For time: 1000m Row 50  Thrusters 45/35 30 Pull Ups

  • WOD 11/22/2010

    WARM UP Back Squat 3-3-max reps (70% 1RM or add 5#’s from last week) WOD Push press 3-3-3-3-3-3-3 reps COOL DOWN 1000m Row

  • WOD 11/21/2010

    “Collin“ Six rounds for time of: Carry 50 pound sandbag 400 meters 115 pound Push press, 12 reps 12 Box jumps, 24 inch box 95 pound Sumo deadlift high-pull, 12 reps

  • WOD 11/20/2010

    OPEN GYM 8am-10:30am

  • WOD 11/19/2010

    WARM UP make-up a strength day you missed WOD tabata push press 95/65 1 min. rest tabata ball slams 20/14 1 min. rest tabata double unders 1 min. rest tabata hammer strikes 1 min. rest tabata row (cal)

  • WOD 11/18/2010

    WARM UP Deadlift 3-3-3 (70% 1RM or add 5lbs. from last week) Max Pull ups 2X WOD Hang power clean 3-3-3-3-3-3-3 reps Congrats to Sean and Erin Breen on their new healthy baby boy, Jack!

  • WOD 11/17/2010

    WARM UP 400m Run 10 Pull ups 10 Push ups 10 Squats 10 Sit ups 2x WOD Complete as many rounds as possible in 20 minutes of: 30 second Handstand hold 30 second Squat hold 30 second L-sit hold 30 second Chin over bar hold COOL DOWN 1000m jog & STRETCH!!