“12 Days of Christmas” 1 Clean & Jerk (125/83) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/95) 7 Toes-2-Bar 8 Pull-ups 9 Box Jumps (30/24″) 10 Kettlebell Swings (53/35) 11 Handstand Push-ups 12 Row 1200m For Time* Post time to comments Similar to Friday, 21 December...Read More
Holiday Hours: 24 DEC will be 0515, 0900 & 1200; 25 DEC Closed; and 26 DEC will be normal hrs “Better Days” 40 Speed Skips 30 Box Jumps (24/20″) 20 One-leg Kettlebell Deadlift Crossover (35/25) 400m Row 20 GHD Sit-ups 30 Weighted Walking Lunges (45/25) 40 Double Unders 2 rounds for time...Read More
Main WOD: Perform 10 minutes of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats …Rest 5 minutes Perform 5 rounds for time of “Rooster”: 10 Burpees 20 Double Unders Post complete rounds, extra reps, and time to comments Gymnastics WOD: Flexibility: Hold Right leg side split, 4 minutes Hold...Read More
“Are we there yet?” 450m Row 15 Wall-Ball Shots (20/14) @ (10/9′) 30 Sit-ups 15 Pull-ups 45 Double Unders 4 rounds for time Post time to commentsRead More
“What now?” 21 Sit-ups 15 Box Jumps (24/20″) 9 Strict Pull-ups 15 Kettlebell Swings (53/35) 21 Double Unders 4 rounds for time Post time to commentsRead More
Part 1: Rowing “Helen” Row 500m 21 Kettlebell Swings (1.5/1 pood) 12 Pull-ups 3 rounds …Rest 2 minutes Part 2: 5 Handstand Push-ups 10 Ground-2-Overhead (115/75) 50 Double Unders 3 rounds For Time Post total time to comments Similar to Monday, 10 December 2012 Note: Complete both...Read More
Pre-order new shirts today! Inspirational Thought: It’s never too late to be what you might have been. “I Won’t Give Up” 45 Sit-ups 200m Sprint 35 Box Jumps (24/20″) 200m Sprint 25 Pull-ups 200m Sprint 35 Grasshoppers 200m Sprint 45 Double Unders 200m Sprint 2 rounds for time Post...Read More
Thanksgiving 2013…are you better than you were last year? Post in comments one improvement you have made in the last year. Inspirational thought: The body can do so much more than we realize. It is the mind we have to convince. “Thank Goodness!” 1000m Row …then 2 rounds of:...Read More