The WOD

Featured / 26.06.2012

Part A: 3 Heavy sets of 5 Front Squats Resting 3 minutes after each set. Part B: In 3 minutes, run 400 M.  With remaining time complete max reps: 1) Squat Cleans M #135/W#95 2) Bar-Facing Burpees 3) Squat Cleans M #135/W#95 4) Bar-Facing Burpees Rest 1 minute after each cycle
Featured / 23.06.2012

June Painstorm (Courtesy of CF New England) 5000lb from Ground to Overhead Choose your own load and complete GTOH reps totalling 5000lb (e.g. 25 reps@200lb = 5000lb, 50 reps@100lb = 5000lb). The first time you break complete 1 round of 5 Handstand Push-ups, 10 pull-ups, 25 squats before resuming GTOH. Second time you break, do 2 rounds before getting back on the bar. Third break do 3 rounds etc. Post load used and total time to comments
Featured / 21.06.2012

Part A: AMRAP  in 5 minutes Hand Stand Push-Ups Part B: Complete as many Reps as Possible in 3 min, 5 min, 7 minutes in the following order: 30 Cal Row 20 Squat Cleans #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.