The WOD

Results / 29.06.2011

Important Notice July, 4th Holiday Weekend Friday July 1st Morning Hours ONLY We will be closed for the afternoon. Saturday July 2nd Normal Saturday Hours. Monday July 4th Saturday Hours only! Call or email to schedule your work out times....

Results / 29.06.2011

Part A : Strength (Dynamic Day) 12 x 2 Front Squat at appox 60-70 of your Front Squat 2 Rep max Part B: WOD In 20 Minutes Complete 1 Mile Run With remaining Time complete as many rounds as possible of 10 KB Swing 10 Lateral Burpees (Burpee terminates with Jump over paralette) Score = Rounds plus Reps
Results / 28.06.2011

Part A. Strength 10x2 Max Sumo Deadlift. On the minute every minute loading to a Max double Part B: WOD In 4 minutes complete 15 Push Press M #75/W#55 15 Sumo Deadlift High Pulls 15 Wall Ball Shots M#20/W#12 with remaining time: Max Row for Cal Repeat for 5 total cycles resting 1 minute after each cycle. Score for Cal

Results / 25.06.2011

“Small” 3 Rounds for Time of: 1000 M Row 50 Burpees 50 Box jumps 24” Run 800 Meters U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Results / 23.06.2011

Part A: Strength Push Press 10x 2 On the minute every minute to a 2 Rep Max Part B: WOD 5 Cycles of In 4 Minutes Complete 10 Push Press/ Jerk M #135/W#95 50 Air squats Max Row for Cal 1 Minute Rest after each Cycle Score for Total calories Score = Push Press Weight- Cal row by round- mods?