Friday's WOD:

21 - 15 - 9

Front Squats (115/75)

Bar Facing Burpees Jump Over

Sit-Ups

Time:

Wednesday, June 13, 2012

Wednesday's WOD

06.13.2012

Run 1600m
150 Double Unders
50 Burpees

Run 800m
100 Double Unders
35 Burpees

Run 400m
50 Double Unders
20 Burpees

Friday, May 13, 2011

Friday's WOD

05.13.2011

5 Rounds
In 3 minutes perform
200m sprints
10 Burpees
Max rep kettlebellswings
2 minutes rest in between rounds

Total: 168

Thursday, May 12, 2011

Thursday's WOD

05.12.2011

King's Tabata

Jumping Lunges
Knee High Toe Touches
Jumping Squats
Sit Ups
Row

Total: 843

Wednesday, May 11, 2011

Wednesday's WOD

05.11.2011

Body Weight Bench Press
followed by 1 minute MAX effort double unders
Score is the total number for each movement

Total: 453

Tuesday, May 10, 2011

Tuesday's WOD

05.10.2011

21 - 15 - 9

24" Box Jumps
75lb power snatch or clean & jerk
Chest to Bar Pull Up

Time: 9:05

Monday, May 09, 2011

Monday's WOD

05.09.2011

13 Minutes AMRAP

1 Mile Run
With the remaining time do as many OHS as possible (95lb m/65lb w)

Time: 6:05

Total: 41

Monday, May 02, 2011

Monday's WOD

05.02.2011

600m Run
9 SDHP
9 Knees to Elbow

400m Run
15 SDHP
15 Knees to Elbow

300m Run
21 SDHP
21 Knees to Elbow

Time: 9:15