Thursday 10/01/2009

By |2009-09-30T20:09:13+00:00September 30th, 2009|Daily Workout|

1 Mile Run 200 Ab Mat Sit Ups Then... 3 Rounds 7 DB Hang Squat Cleans (35#/25#) 14 DB Thrusters 21 DB Walking Lunges Post [...]

WOD Wednesday 9/30/2009

By |2009-09-29T20:17:24+00:00September 29th, 2009|Daily Workout|

For time: 500m Row 30 Unbroken Thrusters (45#/33#) 400m Run 20 Unbroken Med Ball Cleans (20#/16#) 500m Row 40 Unbroken Double Unders 400m Run 20 [...]

WOD Tuesday 9/29/2009

By |2009-09-28T19:18:07+00:00September 28th, 2009|Daily Workout|

Snatch Balance 2X2 @ 60% 1RM of Snatch. 2X1 65% of 1RM. 2X1 70% 1RM. Then... 4 Rounds 30 Squats 15 Chest to Bar Pull Ups [...]

WOD Monday 9/28/2009

By |2009-09-27T16:05:34+00:00September 27th, 2009|Daily Workout|

AMRAP in 2 minutes of: Clean Thrusters (175#/105#) Then.. One set of 25 Pull ups without coming down from the bar. AMRAP in 2 minutes [...]

WOD Sunday 9/27/2009

By |2009-09-26T18:45:50+00:00September 26th, 2009|Daily Workout|

Please join us for our Free Class at 9am this morning.  Bring your family and friends, neighbors and co-workers, and anyone and everyone else that [...]

WOD Saturday 9/26/2009

By |2009-09-25T20:51:23+00:00September 25th, 2009|Daily Workout|

"Fight Gone Bad" 3 Rounds Wall-ball  20#-10Ft./16#-8Ft. Sumo Deadlift High-Pull  75#/55# Box Jump  24"/20" Push Press  75#/55# Row for calories In this workout you move [...]

WOD Friday 9/25/2009

By |2009-09-24T19:21:00+00:00September 24th, 2009|Daily Workout|

Partner Workout 3 Rounds 15 Deadlifts 350#/200# 6 Rope Climbs 12 Squat Pull Ups 400m Med Ball Run w/ 20 tosses between partners 20#/16# Coaches [...]

WOD Thursday 9/24/2009

By |2009-09-23T18:55:30+00:00September 23rd, 2009|Daily Workout|

Oly Lifting Skill Work Clean Deadlifts  3X3  110% of 1RM for Clean and Jerk   Clean Pulls from Pull Boxes   3X2 60% of 1RM for C [...]

WOD Wednesday 9/23/2009

By |2009-09-22T20:08:05+00:00September 22nd, 2009|Daily Workout|

AMRAP in 10 Minutes Of: 5 HSPU 10 Pistols Then... 3 Rounds For Time: 3 Shoulder Press (95#/65#) 6 Push Press 9 Push Jerk Then... [...]

WOD Tuesday 9/22/2009

By |2009-09-21T19:59:20+00:00September 21st, 2009|Daily Workout|

For time: 1 Mile Run 100 KB Swings (53#/35#) 100 Pull Ups 100 Double Unders 1 Mile Run Post time to comments. Coaching Tips: Scale [...]

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