Now this cute couple knows how to rest!! 🙂 Rest Day Reminder:If you need to WOD M-F, I will be at the gym to coach during normal hours.Read More

20-15-10-5 rep rounds of: Overhead Squats (65/45) Pull-ups Push-ups Knees to Elbows Run 400(rds 1&3) Row 500(rds 2&4) For Time Post time to comments Note: You can switch the run and row rds. All that is rx’d is that you alternate them through the rds.Read More

“Annie” 50-40-30-20-10 Double Unders Sit-ups For Time Post time to comments Compare to 02 FEB 10Read More

“Fran” 21-15-9 Thrusters (95/65) Pull-ups For Time Post time to comments Compare to 17 SEP 09Read More

4 rounds for time 5 Handstand Push-ups 10 Ring Dips 15 Deadlifts (225/150) 20 Kettlebell Swings (1.5/1 pood) Run 400m or Row 500m with each round* Post time to comments *Do 2 rounds with a row and 2 rounds with a run. No specific order, just do 2 of each.Read More

Push Jerk 2-2-2-2-2 Post max load to commentsRead More

Now this is “Triple Extention”! “Rooster” 10 Burpees20 Double Unders* 10 rounds for time Post time to comments Compare to 31 DEC 09 *Singles are 3:1Read More

Pick a lift: Deadlift, Power Clean, or Power Snatch Reps are 3-3-3-3-3 Post which lift and max load to commentsRead More

Comeback “Tour” Run 400m (prior to each round) 21-18-15-12-9 reps of: Box Jumps (24/20)Pull-upsWall Ball Shots (20/12)Push-upsOverhead Squats (65/45) For time Post time to comments Compare to 17 APR 09Read More

5 rounds for time of: 15 Thrusters (95/65) 15 Kettlebell Swings (50/35) 30 Sit-ups Run 400m Post time to comments Compare to 01 MAY 09Read More