May 1st 2012 WOD
**I would like to say THANK YOU to everyone who donated to the food drive! We will be taking it down tomorrow! We ended up filling the box and then having to bag the rest!!**
Strict Press
4-4-4-4
Train Hard Train Smart
Scale as needed!
Monday, April 30, 2012
April 30th 2012 WOD
April 30th 2012 WOD
** Last chance to bring in items for the Veterans food drive!**
4 rounds for time:
Run 800 meters
10 Push Press 95#/65#
5 Muscle Ups
Train hard train smart.
Scale as needed!
** Last chance to bring in items for the Veterans food drive!**
4 rounds for time:
Run 800 meters
10 Push Press 95#/65#
5 Muscle Ups
Train hard train smart.
Scale as needed!
Thursday, April 26, 2012
April 27th 2012 WOD
-
April 27th 2012 WOD
5 Chest to bar pull ups
10 Deadlifts 225# / 135#
15 Push Ups*
20 Slam Balls 30# / 2#0
... 7 Rounds for time:
Train Hard Train Smart.
Scale as needed!
5 Chest to bar pull ups
10 Deadlifts 225# / 135#
15 Push Ups*
20 Slam Balls 30# / 2#0
... 7 Rounds for time:
Train Hard Train Smart.
Scale as needed!
Wednesday, April 25, 2012
April 26th 2012 WOD
April 26th 2012 WOD
"Death By Rower"
Minute one: row one calorie, then rest the remaining seconds of the minute. Minute two: row two calories, then rest the remaining seconds of the minute. Minute three: row three calories.
Repeat this pattern untill you can no longer achieve the next round.
Train hard train smart.
Scale as needed.
"Death By Rower"
Minute one: row one calorie, then rest the remaining seconds of the minute. Minute two: row two calories, then rest the remaining seconds of the minute. Minute three: row three calories.
Repeat this pattern untill you can no longer achieve the next round.
Train hard train smart.
Scale as needed.
Tuesday, April 24, 2012
April 25th 2012 WOD
April 25th 2012 WOD
Clean and Jerk
1-1-1-1
Train Hard Train Smart.
Scale as needed!
Bring in the canned goods for the food drive!!
Clean and Jerk
1-1-1-1
Train Hard Train Smart.
Scale as needed!
Bring in the canned goods for the food drive!!
Sunday, April 22, 2012
April 23rd 2012 WOD
April 23rd 2012 WOD
** Canned food drive is still in effect for the rest of the month!**
In 5 minutes, row 1000 meters as fast possible. In the time remaining, you will complete as many HSPUs as possible.
In 5 minutes, row 1000 meters as fast possible. In the time remaining, you will complete as many T2B as possible.
Scale as needed.
Train Hard Train Smart!
** Canned food drive is still in effect for the rest of the month!**
In 5 minutes, row 1000 meters as fast possible. In the time remaining, you will complete as many HSPUs as possible.
In 5 minutes, row 1000 meters as fast possible. In the time remaining, you will complete as many T2B as possible.
Scale as needed.
Train Hard Train Smart!
Tuesday, April 17, 2012
April 18th 2012 WOD
April 18th 2012 WOD
For time:
Run 800 meters
10 rounds of the couplet :
135#/95# Thruster, 3 reps
12 Ball slams (30#/20#)
Run 800 meters
Scale as needed.
Train Hard Train Smart!
For time:
Run 800 meters
10 rounds of the couplet :
135#/95# Thruster, 3 reps
12 Ball slams (30#/20#)
Run 800 meters
Scale as needed.
Train Hard Train Smart!
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