12.01.2012

Partner WOD 25 Minute AMRAP You cannot move onto the next exercise until both partners have completed the exercise. Each partner does a full Junkyard Dog 10 Sally Burpees each 10 Pullups

11.29.2012

SWOD Power Clean 5-5-3-3-1-1-1 Go for 1 rep max WOD 10 Minutes of EMOTM (Every Minute on the Minute) Complete the following 6 Power Cleans (115/75) 6 Bar hops (every time you cross the bar it counts as one rep)

11.28.2012

WOD DiFran 21 Deadlifts (225/135) 21 HSPU Run 400m 15 Deadlifts 15 HSPU Run 400m 9 DL 9 HSPU Run 400m 21 Thrusters (95/65) 21 Pull ups Run 400m 15 Thrusters 15 Pull ups Run 400m 9 Thrusters 9 Pull Ups

11.27.2012

WOD – If weather permits this should be a run. If not it will be a row. 1,000 Meter Run 30 Grasshoppers (left and right = one rep) 30 Mountain Climbers (left and right = one rep) 30 Hand release Pushups 30 Situps 1,000 Meter Run

11.24.2012

Team WOD In teams of two, with one partner running at all times, complete as many reps as possible in 20 minutes of: Partner 1 – Power Clean x 10 reps (135/95 lbs) Situps x 10 reps Partner 2- 400 Meter Run Total Score will be total reps completed.

11.21.2012

*Thanksgiving Week schedule is as follows. Plan accordingly. Thursday 22 November 2012 (Thanksgiving Day) ALL CLASSES CANCELLED Friday 23 November 2012 THERE WILL BE ONLY 2 CLASSES 8 AM and 9 AM* “Filthy Fifty” 50 box jumps, 24/20 50 jumping pullups 50 KB Swings, 35/26 50 walking lunges 50 push presses 45/30 50 back extensions/supermans Read more about 11.21.2012[…]