The WOD

Results / 08.07.2011

Part A: Strength 10x2 Front Squat Max on The minute every minute to a 2 rep Max Part B: WOD In 3 Minutes complete 250 M Row Max Reps Unbroken Kipping Pull-Ups with remaining time: Max Reps #45 Thruster Repeat for 5 Total Cycles Resting 1 minute between each cycle Score = Total Pull-Ups/ Thrusters #45
Results / 06.07.2011

Part A:Strength 8x3 Shoulder Press On the minute every minute to a max triple. Part B: WOD "The Hurt Locker" In 20 Minutes Complete 2k Row With remaining Time complete as many rounds as possible of 5 Clean and Press M#115/W#80 10 Lateral Burpees (Burpee terminates with Jump over paralette) Score = Rounds plus Reps
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