Saturday, January 7, 2012
AMRAP in 16 minutes following the rep scheme below:
2 Thrusters (95#/65#)
2 Pull ups
200m Run
4 Thrusters (95#/65#)
4 Pull ups
200m Run
6 Thrusters (95#/65#)
6 Pull ups
200m Run…
Thursday, January 5, 2012
Skill / Strength
Turkish get-up
Conditioning
4 Rounds for time of:
10 Shoulder to overhead (135#/95#)
20 Toes to bar
30 KB swings (55#/35#)
40 Double unders
Wednesday, January 4, 2012
4 Rounds for total reps
AMRAP in 3 minutes of:
5 Hang power cleans (135#/95#)
10 Lateral bar hop burpees
Rest 1 minute between rounds
Tuesday, January 3, 2012
30 Day Paleo Challenge – Day 1
“Christine”
3 Rounds for time of:
500m Row
12 Deadlifts (bodyweight)
21 Box jumps (20″)
Saturday, December 31, 2011
Last WOD of 2011!
Regular hours today. Closed tomorrow.
“Murph“
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Thursday, December 29, 2011
“Kelly”
5 Rounds for time of:
400m Run
30 Box jumps (24″/20″)
30 Wall ball (20#/14#)
