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Posted: October 28, 2014

Wednesday, October 29th

Run like the Wind Forrest 

-1600m run

-rest 3 min

-1200m run

-rest 2 min

-800m run

-rest 1 min

-400m run

Posted: October 27, 2014

Tuesday, October 28th

Sq. Snatch Max

1-1-1-1-1

*don't stop at a weight unless you fail 3x

It's a Party

For time:

-Cash in: 20 burpees over bar

-50 OHS ( 95/65)

Posted: October 26, 2014

Monday, October 27th

2012 Open Wod #3

18 min AMRAP of:

-15 Box Jumps

-12 Push press (115/75)

-9 T2B

Posted: October 25, 2014

Sunday, October 26th

IF YOU AIN"T RESTING, YOU DOING IT WRONG CHAMP

Posted: October 24, 2014

Saturday, October 25th

Buddy Day so don't leave them behind

Posted: October 23, 2014

Friday, October 24th

Sucicide Annie 

50-40-30-20-10

-Double-unders

-Abmat Sit-ups

* You will run a sucicide at the start, finish and between each set. Hope you enjoy :)

Posted: October 20, 2014

Tuesday, October 21st

Snatch Balance & Snatch Pull from Pocket

5 sets of 5 reps

Totally Groovy

-500m row

-9 HSPU

-9 Pass throughs on P-Bars

-500m row

-15 HSPU

-15 Pass throughs

-500m row

-21 HSPU

-21 Pass throughs

Posted: October 19, 2014

Monday, October 20th

Embrace the Bell

4 rounds of:

-20 mt climbers

-15 jumping sq. w/kb (53/35)

-10 kb swings

Posted: October 18, 2014

Sunday, October 19th

SUNDAY FUNDAY

Posted: October 17, 2014

Saturday, October 18th

Grab a friend and come join in on the fun 

Posted: October 16, 2014

Friday, October 17th

Fantabulous Partner Wod:

10 rds total of:

5 wall climbs

10 Pass throughs

20 Mt Climbers

*Partner repeats cycle till other comes back

200m farmers carry (72/53)

 

Posted: October 15, 2014

Thursday, October 16th

Sq. Clean & Jerk

5 sets of 3 reps

Grace 

30 clean and jerks (135/95)

Posted: October 14, 2014

Wednesday, October 15th

Kriss-Kross Make you Wanna Jump Jump

4 RDS of:

-30 double unders

-30 abmat sit ups

-400m run

Posted: October 13, 2014

Tuesday, October 14th

Sq. Snatch

5 sets of 3 reps

Hammer Time

30-20-10 of

-OHS (95/65)

-Ring Push-ups

* Rings must be close to ground, chest must go past top of ring and then to arms locked out at the top... if you cannot do this place your feet on a box and do push ups this way

 

Posted: October 12, 2014

Monday, October 13th

Rowing:

3x Max effort 500m row

 

Open Wod #1 2012

7 min of burpees

* hands must touch target 6 inches above reach each rep failure to do so will be counted as a no rep