Thursday, December 1, 2011


Heavy Fran
15-12-9
Thrusters (95/135)
Pullups (deadhang/35#)

Hold a 35# DB between your feet

OR


Fran
21-15-9
Thrusters (65/95)
Pullups

Love you guys! Happy December!

Wednesday, November 30, 2011


A/B WOD:
5 min Box Jumps
4 min HSPU
3 min Goblet Squats
2 min DU
1 min DB Swings

1 min rest between exercises
Use same weight for goblet squats and DB Swings (35/55#)
Score: Total number of reps of all exercises

Tuesday, November 29, 2011


A WOD:
10 Hang cleans (65/95#)
400 m run
20 Hang cleans
800 m run
30 Hang cleans
1200 m run

B WOD:
10 wall ball cleans
400 m run
20 wall ball cleans
800 m run
30 wall ball cleans
1200 m run

TWO MORE DAYS LEFT ON THE 30,000 M ROW CHALLENGE. (and no you may not take meters from rowers that have gone beyond the 30,000 already)

Monday, November 28th, 2011

Buck Furpees

A/B WOD:

5 rounds

5 burpees

5 burpee tuck jumps

5 burpee broad jumps alternated with 5 180 degree burpees

http://www.youtube.com/watch?v=3tmc08e2Ghg

Thanksgiving Day! Thursday, November 24, 2011


HAPPY BIRTHDAY CINDY!


Team WOD tomorrow at 0800 meet at the pullup bars.

Friday WOD at Halsey at 1100! (normal wod)

Wednesday, November 23, 2011


A/B WOD


20 T2B
30 Burpees
40 Box Jumps
50 Wall Balls
40 Box Jumps
30 Burpees
20 T2B

Tuesday, November 22, 2011

Atlas' Shoulders!

A WOD: 

20 min AMRAP

5 wall climbs

10 push jerk 115/85#

B WOD;

20 min AMRAP

10 piked HSPU

15 strict press (weight of choice)

Skill Work: Row row row! Where are you on your 30,000 meters?