10-24-14

Skill:

L sits

WOD:

100 Burpees for time

*every two minutes you must complete 5 knees to elbows*

10-22-13

:WOD:

1000m Row

20 Deadlifts

100 Squats

:SKILL:

10 minutes to establish max unbroken pull ups (3 attempts)

10-17-13

:WOD:

AMRAP 15

6 Handstand Push-ups

12 Kettlebell Swings 

200m Run

 

:SWOD:(after wod)

Push Press

establish a

10 Rep max

10-15-13

Tomorrow is the last day to order those new shirts and hoodies! 

SKILL:

3 attempts at max handstand push ups

:WOD:

Complete the following complex on the minute:

1 front squat

2 push press 

3 hang power cleans

This should be fairly heavy for you. We will find a good weight before we begin. 

10-10-13

Skill:

Sled Pull

WOD:

3 rounds

15 push ups

30 lunges

15 ground to overhead

30 mountain climbers

15 good mornings

10-8-13

10-8-13

Repeat from 8-20-13

Skill: Kipping

WOD: 2 Rounds
2 minutes Row for Calories

2 minutes Med Ball Sit-ups 
2 minutes of Dumbbell Deadlift 
2 minutes of Hang Power Clean 
2 minutes of Rope Climb 

10-3-13

Skill: Roxanne

WOD:

4 rounds

Run 400 meters

8 pull-ups

8 squats

8 v-ups