WOD 6/29/11 3 Rounds: 400m Run 10 Front Squts (155/105) 20 Kettlebell Swings (53/35) Skill Work 100 Double-Unders then accumulate 1 minute in a handstand (freestanding or against a wall) If you [...]
WOD 6/29/11 AMRAP in 8 minutes with a partner: Sled Pull Forward/Backward (90#/50#) Max Double Unders (or singles for scaling) One partner will start with their sled at the edge of the pull-up [...]
WOD 6/28/11 5-10-15-20 Thrusters (95/65) 200m Run All classes will now be held at our new facility located at the corner of MLK & Laurel Ave (Just past Pancho’s Taqueria). The gym still [...]
All classes will now be held at our new facility located at the corner of MLK & Laurel Ave (Just past Pancho’s Taqueria). The gym still has a few finishing touches so please bear with [...]
WOD 6/24/11 Deadhang Pull-Ups 5-5-5-5-5 Work up to a difficult set of 5 then each working set will be the same difficulty. Allow no more than 2 minutes rest between sets. As Fast As Possible in [...]
WOD 6/23/11 AMRAP in 20 minutes: 5 Push-Ups 10 Sit-Ups 15 Air Squats At the beginning of each minute complete 2 burpees. Post the number of rounds completed to comments. This Saturday after the [...]
This is possibly the best music video ever. What’s your favorite? Post songs and links to comments! WOD 6/22/11 Overhead Squat 10-10-5-5-3-3-1-1 21-15-9 Push Press (45/30# Dumbbells) Box [...]
WOD 6/21/11 “Karen” 150 Wall Ball Shots (20/14) Rest 5 minutes 3 Rounds: 10 Kettlebell Swings 10 Burpees 10 Double Unders We will begin our move to the new facility at MLK and Laurel [...]
WOD 6/20/11 Clean & Jerk – Find a heavy single AMRAP in 7 minutes: Clean & Jerk (155/105) This workout will be done with a partner and only one person can work at a time. Ideally [...]
