• 05/26/2010 WOD

    Three rounds for time of: 60 seconds L-sit 45 pound barbell Good mornings, 30 reps 60 Abmat sit-ups 25 pound plate Back Extensions, 30 reps For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored

  • 05/25/2010 WOD

    GREAT JOB TODAY 714’RS LOTS OF PR’S . KEEP UP THE HARD WORK. “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments.

  • 05/25/2010 WOD

    Back Squat 5-5-5-5-5 reps Post loads to comments.

  • 05/23/10 WOD

    WOD AMRAP 12 minutes Deadlift 5x KB Swings 7x (1.5 pood) Box Jumps 9x

  • 05/21/2010 WOD

    “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week. “My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy

  • 05/21/2010 WOD

    Darwin Zip lining  about 500 ft above the Mexican desert. Four rounds for time of: Run 400 meters 50 Squats Post time to comments.

  • 05/20/2010 WOD

    For Time: 185 pound barbell, Shoulder to overhead, 20 reps 40 Burpees Partition as needed, any order.

  • 05/19/2010 WOD

    GREAT JOB TO ALL THE LADIES FOR DOING RX PUSH UPS. NOT ONE GIRL WENT TO THE SUB DOWN. AWESOME JOB LADIES… Complete as many rounds as possible in 15 minutes: 3 Any Way Overhead – 75% of body weight 6 Push Ups 9 Full Glute Ham Raises *Any Way Overhead means just that. You