WELCOME..!


11/28/14 WOD

Black Friday Blast!

For Time:
20 Hand Release Push Ups.
5 Burpee Box Jumps
30 Pullups
5 Burpee Box Jumps
40 K.B.S
5 Burpee Box Jumps
50 Wall Ball
5 Burpee Box Jumps
40 K.B.S
5 Burpee Box Jumps
30 Pullups
5 Burpee Box Jumps
20 Hand Release Push Ups.




11/26/14 WOD

1)Find Today’s Heavy Hang Snatch in 10 min Or Less

2) 3 rounds for max Reps of:

1 min Sumo Dead Lift High Pull (70/55 lb K.B)
1 min Box Jumps
1 min Alt. Single Arm K.B. Snatch(55/35)
1 min max Cal row
-Rest 1 Min-




11/25/14 WOD

1) Push Press:
3-3-3-3-3

2)Tabata This:
Pullups – 8 rounds
– 30 sec rest –
Sit Ups – 8 Rounds
– 30 sec rest –
Push Ups – 8 rounds
– 30 sec rest –
Squats -8 rounds
– 30 sec rest –

 




11/24/14 WOD

1) Build To Today’s Heavy Clean in 15 min or Less

2) 3 Rounds for time of:

5 Power Cleans @ 70-75%
10 Front Rack Reverse Lunges with the same bar
50 Double Unders




11/21/14 WOD

“Cindy”

20 min AMRAP of:

5 Pullups
10 Push Ups
15 Squats