Featured / 09.07.2013

Team WOD Teams of 3 + Run 200m each (relay) 150 DB Thrusters M#45/M#35 100 Toes to Bar 50 Burpee Box Jumps (20″) Run 200m each (relay) Rules: 1 person works 1 person holds Farmers handle in each hand in full standing position/ no resting in hip, on knee or in rack/ add #50 to each handle. 1 person rests * If the handle hits the ground, 10 burpees for each person before continuing on
Featured / 06.07.2013

"Hope for Cures" Three Rounds of: Burpees Power Snatch #75/#55 Box Jump 24" Thruster #75/#55 Chest to bar Pull-Ups "Hope" has the same format as Fight Gone Bad. 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.
Featured / 01.07.2013

Part A: Mini Kipping Pull-Up Clinic Part 1: Hollow and Superman Positions Practice 4 Sets 30 Seconds of Hollow Hold 30 Seconds of Super Man Part B: "Tabata" 8 Consecutive Intervals 20 Seconds Work/10 Seconds of Rest Pull-Ups Push Ups Sit Ups Air Squats There is no rest between exercises