SWOD Max # Strict Pullups Max # Kipping Pullups WOD Fight Gone Bad Format In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are: Pullups Sumo deadlift high-pull: 75 pounds (Reps) Box Jump: 20″ box Read more about 9.27.2012[…]


Randy = 75 Power Snatches for Time Men’s Rx- 75lbs Men’s Scaled- 45lbs Women’s Rx- 55lbs Women’s Scaled- 30lbs Movement Standards: Randy begins from the standing position with a loaded barbell. You must either Power Snatch or Split Snatch each rep. In the Power Snatch, the barbell travels directly from the ground to overhead in Read more about 9.24.2012[…]

9.22.2012 Saturday Partner WOD

“Don’t Drop the Balloon” One partner works while the other holds 2 kettle bells 53/35 60 Back extensions/Supermans 60 Box jump, 30/24 inch box 60 Jumping pull-ups 60 Kettlebell swings 35/26kg 60 Walking Lunges 60 Knees to elbows 60 Push press, 60 Wall balls 20/16 60 Burpees 60 Double Unders