The WOD

Featured / 04.02.2013

Part A: 8 Minute EMOM 10 Slam Balls M#30/ W#20 Max Rep Flutter Kicks Remainder of the minute Part B: 5 Cycles: In 3 minutes complete: 500 Meter Row 15 Push-Ups with remaining Time Complete as many Air Squats as possible. Rest 1 minute after each Round Score for Total Air Squats per cycle
Featured / 01.02.2013

Part A: Front Squat 3x 3 @85% Rest 120 seconds after each set.
Part B: Complete as Many Reps as possible in 3, 5 and 7 Minutes of: 25 Cal Row 25 Wall Ball Shots M#20/W#14 25 Ground to Overhead M#95/W#65 25 Toes to Bar etc… Rest 1 minute after each Cycle. Score for total Reps per cycle
Featured / 01.02.2013

Part A: EMOM 7 Minutes 10 Slam Balls Max Rep Sit-Ups remainder of minute Part B: On the minute ladder. Minute 1 5 Burpees 1 Box Jump 24” Minute 2 5 Burpees 2 Box Jumps Minute 3 5 Burpees 3 Box Jumps etc………. Climb ladder until you can no longer finish the work in a minute. Score for highest completed round