• WOD 10/20/2010

    WARM UP 150 METER ROW 10 hip extension 10 wall balls 3x WOD Thruster 1-1-1-1-1-1-1 reps COOL DOWN 3 -60 percent 1 rep max thrusters 6- burpees 9 – box jumps 12-double unders 4x

  • WOD 10/18/2010

    “Bulger“ Ten rounds of: Run 150 meters 7 Chest to bar pull-ups 135 pound Front squat, 7 reps 7 Handstand push-ups Enlarge image Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol

  • WOD 10/16/2010

    “Forrest“ Three rounds for time of: 20 L-pull-ups 30 Toes to bar 40 Burpees Run 800 meters Enlarge image U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter

  • WOD 10/16/2010

    OPEN GYM 8:00-10:30

  • WOD 10/15/2010

    WARM UP 10 KB SWINGS 35/26 10 BOX JUMPS  24/20 3X WOD Three rounds for time of: 135 pound Hang power cleans, 15 reps 15 Burpees COOLDOWN TABATA ROW FOR CALORIES

  • WOD 10/14/2010

    WARM UP JERK 65% OF ONE REP MAX OR 5LBS HEAVIER THAN LAST WEEK 5-5-5 WOD 15 MIN A.M.R.A.P 5 135LB /95 LB SQUAT CLEAN 10 BOX JUMPS 20/18 200 METER RUN COOL DOWN 10 SLAM BALLS 10 SIT UPS 3X

  • WOD 10/13/2010

    WARM UP 5 min of skill work . Pick one of your weaknesses and work on it .. WOD For time: 50 Wall ball shots, 20 pound ball 10 Muscle-ups 40 Wall ball shots, 20 pound ball 8 Muscle-ups 30 Wall ball shots, 20 pound ball 6 Muscle-ups 20 Wall ball shots, 20 pound ball

  • WOD 10/12/2010

    WARM UP 65 % of 1 rep max overhead squat or 5lbs heavier then last week 5-5-5 WOD Snatch balance 1-1-1-1-1-1-1 COOL DOWN 6-5-4-3-2 60% of one rep max snatch balance kettle bell swings 70/53 ball slams 20/14