Welcome

Archive for October, 2011

October 31, 2011

Back Squat 3-3-3-3-3
+
5 Rounds for Time of
10 Wall Ball Shots
10 Box Jumps 24/20
10 Toes to Bar

2 Comments
filed under: WOD
OPEN POST
October 28, 2011

We will be doing Grace on Tuesday, Nov 1 to raise money for Foundation 56. Watch the video and open the post for more information.
—————
Grace
30 Clean & Jerks
for time

2 Comments
filed under: WOD
OPEN POST
October 28, 2011

Handstand Skill Work
+
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of
Squat Clean 155/105
Challenging Push Ups
————————–
Push Up Progressions
Wall Push ups > Knee Push Ups > CTD Knee Push Ups > Push Ups > CTD Push Ups > Parallette Push Ups > Ring Push Ups
Plyometric Push Up Options
Med Ball Alt Arm Push Up, Clapping Push Ups, Slapping Push Ups

1 Comments
filed under: WOD
OPEN POST
October 27, 2011

Run or Row for distance
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on
—————
Or make up The Filthy Fifty

7 Comments
OPEN POST
October 26, 2011

A1. KB Alt Arm Press 4x6e; r/r-10s
A2. Dead Hang Pull Ups 4×6-12; r/r-2:30
+
Row 2000m for time

2 Comments
filed under: WOD
OPEN POST
October 25, 2011

Pistol Skill Work
+
10min AMRAP
5 Thrusters 135/95
20 Double Unders
+
10min Squat Test
Kelly Starret’s Mobility WOD Project

3 Comments
filed under: Mobility, Videos, WOD
OPEN POST