March 7, 2014 WOD
14 minute AMRAP: 2 Deadlifts 255/185 4 Double unders *Ascending ladder, deadlift reps increases by 2 each round, the double unders by 4 each round.
March 6, 2014 WOD
“Karen” meets “Cindy” 5 Rounds for time: 30 Wall ball @20/14lb. to 10′ 5 Pull-ups 10 Push-ups 15 Air squats
March 5, 2014 WOD
5 Rounds for Time: 20 Push Ups 10 Squat Snatch 115/75 10 KB Swings 53/35lb
March 4, 2014 WOD
Team WOD! 16 Minute AMRAP: teams of 2: For reps and load, 1 partner completes as many back squat as possible while the other partner runs 200 meters, and then completes 5 burpees. The weight will be agreed upon between Read More …
March 3, 2014 WOD
3 Minute AMRAP: Clean @ 155/115 lb. Rest 5 minutes, then… 2 Rounds for Time: 30 Box jump @24″/20″ 30 Wall ball @ 20/14lb. to 10′ 30 Burpees
March 1, 2014 WOD
Open WOD 14.1 10 Minute AMRAP: 30 Double unders 10 Power snatch @75/55 lb. *We will be running heats every 20 minutes starting from 8am until the start of yoga at 10:30. Please arrive at the box with ample time Read More …
February 28, 2014 WOD
5 Rounds for Time: 15 Medball sit ups @ 20/14 lb. 30 Medball clean 100 Flutter kicks, 2 count Then, 400 meter run buyout
February 27, 2014 WOD
10 Minute AMRAP: 9 Backsquat @135/95lb. – bar is taken from the ground 8 Hand release bar facing burpees
February 26, 2014 WOD
For Time: 10-8-6-4-2 Thrusters 95/65lbs 50-40-30-20-10 Double Unders
February 25, 2014 WOD
“Danny” Complete as many rounds in 20 minutes as you can of: 24 inch Box Jump, 30 reps 115 pound Push Press, 20 reps 30 Pull-ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in Read More …