The WOD

Featured / 21.03.2012

Part A: Strength 7x1 Hang Squat Clean Part B: WOD In 5 minutes, complete as many rounds as possible of: 5 Hang Squat Cleans  #115/ #75 7 Burpees 9 Pull-Ups Repeat for 3 cycles, resting 1 minute in between cycles. Score for Rounds and Reps per cycle
Featured / 20.03.2012

Part A: Strength 8x2 Strict Press Part B: WOD In 3 minutes, run 400 M.  With remaining time, complete max reps: Round 1:  Push Press M#95/W#65 Round 2:  Wall Balls Round 3:  Push Press Round 4:  Wall Balls Rest 1 minute after each round. Score for Rounds and Reps per cycle
Featured / 19.03.2012

Part A: Strength 7x1 Max Thruster (from the floor)
Part B: WOD On the minute every minute for 6 minutes: 5 Thrusters M#135/W#95 Max Rep Pull-Ups Rest 2 minutes On the minute every minute for 6 minutes: 5 Front Squat M#135/W#95 Max Rep Push-Ups
Score for Total Pull-Ups/Total Push Ups
Featured / 17.03.2012

All Classes Teams of 2-3 6 minutes for Max Reps at each station Tire Flips 30 second Rest 25’ Prowler Push+ #90 30 second Rest Row for Cal 30 second Rest Burpees 30 second Rest All members can work at a time however you will only be allowed 1 piece of equipment. Each team will start at a different station and rotate stations in order of list from there. 30 second transition between stations.