• 03/18/2010 WODDeadlift

    Deadlift 1-1-1-1-1-1-1 reps Post loads to comments. Congrats to Lisa new PR (20lb jump) Jen Weiland (50lb jump )

  • 03/17/2010 WOD

    “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Post time to comments.

  • 03/16/2010 WOD

    GREAT JOB 6:30 CLASS EVERYONE HELD HANDSTAND FOR OVER A MINUTE …… Event 1: Row – 3 minutes – max calories 3 min rest Event 2: Deadlift (275#/185#) – 3 minutes – max reps 3 min rest Event 3: L-sit – accumulate as many seconds as possible in 3 minutes 3 min rest Event 4:

  • 03/15/2010

    Congrats to Dan Stein on his 1st muscle up …….. Complete as many rounds in 20 minutes as you can of: 15 Back extensions 15 Knees to elbows 95 pound Overhead squat, 15 reps Post rounds and fractions of rounds completed to comments.

  • 03/13/2010 WOD SECTIONALS

    EVAN , JEN , RYAN AND AL COMPETED IN THESE WODS TODAY……… For time: – Run 100m from start (on the field) to bumper plates – Pick up a bumper plate (45#/25#) – Run up 83 steps (to the top of the stadium) with your bumper plate (45#/25#) – 70 Squats (holding the plate, drop

  • 03/12/2010 WOD

    3 Minutes Max Box Jump (24/20 inch) 1 Minute Rest 3 Minutes Pull-ups 1 Minute Rest 3 Minutes Thrusters (M:115#, W:83#) Score = Total reps for all 3 exercises

  • 03/11/2010 WOD

    NEW SHIRTS ARE IN ORDER NOW ……….. Three rounds for time of: 30 Double-unders 25 L-pull-ups 50 pound dumbbells Squat clean, 20 reps Post time to comments.

  • 03/10/2010 WOD

    Ten rounds for time of: 135 pound Deadlift, 15 reps 15 push-ups Post time to comments.