• WOD 08/26/2010

    For time: 21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-ups 12 Pull-ups 12 Handstand Push-ups 9 Pull-ups 9 Handstand Push-ups 6 Pull-ups 6 Handstand Push-ups 3 Pull-ups 3 Handstand Push-ups Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

  • WOD 08/25/2010

    “Test 3″ Tabata Squat Max reps of Muscle-ups in 4 minutes The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval.

  • WOD 08/23/2010

    Tie a five-pound plate to hang an honest 18″ above your tiptoe reach and complete 5 rounds for time of: 50 Jump and touch 40 Squats 30 Sit-ups 20-Push-ups 10 Pull-ups

  • WOD 08/23/2010

    As many rounds as possible in 15 minutes: 3 Hand Stand Push Ups 5 Pull Ups 7 Knees to Elbows Post times to comments.

  • WOD 08/22/2010

    400 meter Walking lunge

  • 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