Tuesday 7/3/2012

For Time

Teams-O-2

4 Rounds of

3x Prowler Push/Pull

5 Muscle Ups

15 Get Ups

THEN

540m Slingshot Sprints

Monday 7/2/2012

K.P. Birthday WOD - For Time

5 Rounds of

270m Run

10 Pull Ups

20 Overhead Reverse Lunges

30 Double Unders

Friday 6/29/2012

For Time

Teams of 2

Complete anyway possible/desired

5 Mile Bike Ride

5 x 270m run

300 Double Unders

150 Over The Box Jumps

75 Dumbbell Thrusters

Say HELLO to Team Davida & Goliath!!!  They set the standard today with 27:57 (20"/25#-40#)

Thursday 6/28/2012

For Time

20 Power Clean & Jerks 145/95

20 Sumo Deadlift High Pulls 115/75

20 Overhead Squats 95/65

Ah the old Garage Gym, and a glimpse of "Black Beauty" in her prime.

Wednesday 6/27/2012

"The Gimp"

Brooke & Rachelle's Birthday WOD - For Time

500m Row (no feet)

37 Hands Off Push Ups

37 Flat Med Ball Sit Ups

37 Ring Rows

75 Stripper Squats

31 Hang Power Clean & Jerk*

31 Rope Ascents*

31 Box Burpees*

81 Stripper Squats

*movements done on knees

Tuesday 6/26/2012

For Time

20 Deadlifts 255/165

20 Hang Squat Cleans 165/105

20 Shoulder-2-Overhead 135/85

Monday 6/25/2012

"Karen"

150 Wall Balls for Time*

* You MUST complete 40 reps without dropping the ball or you WILL complete a 200m run EVERY TIME you drop the ball.

Friday June 22, 2012

Happy Birthday Stephanie! 

for time-25 min cap

1 Power Clean

2 Ring Dips

3 Burpees

4 Pull ups

5 Toes 2 Bar

6 Push Ups

7 Squats

8 Jumping Lunges

9 Box Jumps

10 Wall Balls

11 Kettlebell Swings

12 Thrusters

Thursday 6/21/2012

For Rounds

12 Minute AMRAP

3 Cleans 185/115

6 Pull Ups

9 Chest-2-Ground Clapping Push Ups

Wednesday 6/20/2012

For Rounds

7 Minute AMRAP

10 Box Jumps 24/20

10 Push Ups

10 Squats

10 Med Ball Slams

7 Minutes Rest - THEN

7 Minute AMRAP

1 Deadlift

1 Shoulder-2-Overhead

1 Back Squat

1 OTB Burpee

95/65