Saturday the 4th of April, 2009
Hang power clean and jerk 1-1-1-1-1-1-1 reps Post loads to comments.
Friday the 3rd of April, 2009
"Nancy" Five rounds for time of:400 meter run95 pound Overhead squat, 15 reps
Thursday the 2nd of April, 2009
Five rounds for time:5 Handstand Push Ups30 Double undersSprints Complete Ten (10) 40 yard sprints. Start the clock on the first sprint and complete a 40 yard sprint every 30 seconds. If you run the sprint in 5 seconds you have 25 seconds to recover. If it takes you...
Wednesday the 1st of April, 2009
"Triple Fran"21-15-9Thrusters 95/65Pull upsThree rounds for time.
Monday the 30th of March, 2009
"Fight Gone Bad!" Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20" box (Reps)Push-press, 75 pounds (Reps)Squatting Band Row (Reps) In this workout you move from each of five stations after a minute.The...
Saturday the 28th of March, 2009
During a forty five minute block of time work on form and feeling. Perform the following in any order:5 handstands25 ring dips5 muscle ups25 GHD sit ups3 plank holds3 L sits10 plio push ups10 plio pull ups
Friday the 27th of March, 2009
10 rounds for time of:10 Pull-ups10 Ring dips Post time to comments.
Thursday the 26th of March, 2009
Front squat 3-3-3-3-3 reps Post loads to comments.
Wednesday the 25th of March, 2009
The Dumbbell Bear"With a set of dumbbells no more than forty five percent of your bodyweight perform the following every minute on the minute for twenty minutes:5 deadlifts5 hang power cleans5 thrustersPost rounds completed to comments.
Tuesday the 24th of March, 2009
Random fun stuff.Choose your own adventure.Post WOD and results to comments.