The WOD

Featured / 28.05.2012

Memorial Day Madness Complete for Time: 400 M Run 5 Rounds 10 Burpees 10 Box Jumps 20” 500 M Row 4 Rounds 10 Burpees 10 Wall Ball Shots M #20/W#14 400 M Run 3 Rounds 10 Burpees 10 Front Squats M#75/W#55 500 M Row 2 Rounds 10 Burpees 10 Push Press M#75/W#55 400 M Run 1 round 10 Burpees 10 Pull-Ups 500 M Row
Featured / 26.05.2012

HOPE Burpees Power Snatch M#75/W#55 Box Jumps 24” Thruster M#75/W#55 Chest to Bar Pull-Ups. "Hope" has the same format as Fight Gone Bad. In this workout 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. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Featured / 23.05.2012

Complete as many Reps as Possible in 3min, 6 min, 9 minutes in the following order: 20 Push-Press #95/#65 20 Pull-Ups 20 Front Squats #95/#65 Repeat from Top after list is completed. Rest 1 minute after each time period. Begin at top of list for each interval. Score for total reps in each cycle.