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WOD 6-29-12 In 15 minutes find a 1 rep max on snatch 5 Rounds For Time: • 9 DL (135/95) • 6 Hang Power Snatch • 3 OHS Cash Out: 30 Hollow Rocks

WOD 6/29/12 3 Rounds: 200m Run, 5 Snatch (115/75) 10 Push-Ups 20 Front Squats (115/75)     Mark your calendars; We will be holding an event Sunday, July 15 from 1-3pm. It won’t be [...]

 WOD 6/28/12 1X20 Back Squat Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps [...]

WOD 6-28-12 “Badger” 3 Rounds For Time: • 30 Squat Cleans (95/65) • 30 Pullups • 800 M Run Cash Out: Stretch with a band for 10 minutes.

WOD 6/27/12 Snatch Balance Skill Work   4 Rounds: 400m Run 15 C2B Pull-Ups   Mark your calendars; We will be holding an event Sunday, July 15 from 1-3pm. It won’t be a [...]

Bear crawling like beasts at CFL! WOD 6-27-12 Waiter Carry  5×1 (per arm) Tall Box Jumps 5×7 Using the heaviest weight possible: you will do a waiter carry from the pullup rig to the [...]

WOD 6/26/12 12 minutes to establish a 1RM Power Clean & Push Jerk. (No squat cleans or split jerks)   -then-   For time: 30 Box Jumps 24/20″ 20 Deadlifts 275/185# 30 T2B 20 Lateral [...]

WOD 120626 Back Squat 5 @ 70%, 5 @ 75%, 3 @ 85%, 3 @ 90% 400m Run 4 Rounds: 15 Push Ups 12 Sumo Deadlift High Pulls 9 Squats 400m Run

 WOD 6/25/12 5X2 Tempo Back Squat @ 80% (of 1RM) – rest 60-90 seconds Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.   -then-   [...]

WOD 120625 10×2 Deadlifts (@75% of 1rm) Rest :60 between sets -Then- 4 Rounds for total working time: 20 Kb Swings (55/35) 20 Burpees 20 Ring Dips Rest :30 between rounds Paleo Challengers: [...]