Featured / 07.07.2012

Teams of 2 -3 people Rotate through all 5 Stations 4 minutes at each station For Max Reps Tire Flips (2 tires available) 50’ Sled Push Plus #50 (2 prowlers available) 20 “ Box Jumps Row for Cal 2 Rowers available Thrusters 1 #45 and 1 #35 available   30 second rest after each interval. Max 2 people working at same time on any station. Score for total Reps  
Featured / 04.07.2012

Fight Gone Bad Three Rounds of: Wall-ball, #20 /14, 10 ft target (Reps) Sumo deadlift high-pull, #75/55 (Reps) Box Jump, 20" box (Reps) Push-press, #75/55 (Reps) Row (Calories) In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.  
Featured / 30.06.2012

“Wood” 5 Rounds for Time Run 400 Meters 10 Burpee Box Jumps 24” 10 Sumo Deadlift High Pull #95/#65 10 Thrusters #95/#65 Rest 1 minute after each round. Score = Time with 4 minutes of rest included Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust. For more info on the WOD