December 18, 2013 WOD
EMOM for 10 Minutes @65/45 Odd minutes: 20 Front squats Even minutes: 20 Push Press
Greatness From Small Beginnings
EMOM for 10 Minutes @65/45 Odd minutes: 20 Front squats Even minutes: 20 Push Press
Complete 7 rounds: 3 Deadlifts 3 Power Cleans (touch and go) *Do not let go of the bar during the round. Count a penalty if you come off the bar. *Work up to the heaviest weight possible. *Rest as needed Read More …
We will be hosting the Pose running seminar put on by Peak Performance Physical Therapy on January 18, 2014. The cost is $35. Many people speak highly of the minimalist approach to running but have never been taught proper form Read More …
For time: Run 400 Meters 21,15,9 Repetitions of: Kettlebell Swing @53/35 Pull-up Run 400 Meters 21,15,9 Repetitions of: Air squat Hand Release Push-up Run 400 Meters
Thanks to everyone who came out for the WOD/Potluck and sock exchange! It was a fun day and we hope no one left hungry!
For Time: Buy in:200 Double Unders 5 Rounds For Time: 2 Deadlifts @275/185 5 Handstand Push Ups
10 Minutes to find new OHS max then… For time: 30 OHS @50% EMOM 30 flutter kicks, 2 count *Bring your wrist wraps!!!!
10 Rounds for Time: 15 Wall balls @20/14lb. to a 10′ target 3 Clean & Jerks @135/95lb. **Rx+ for this WOD will be 155/115lb. Although there is a designated RX and RX+ weight, for this WOD we prefer to have Read More …
Here are the options for apparel items Orders must be in by Dec. 11th to have by Christmas so we are trying to meet that deadline. Image on front of shirts Image on back of shirt Beanies: Will Read More …
Team WOD: 5 Minute AMRAP: Push-ups 30 second rest… 5 Minute AMRAP: Air squats rest 2 minutes…then… 3 Rounds for time: 20 Shoulder to OH @ 95/65 Wheelbarrow 24′ 20 Partner air balls Wheelbarrow 24′ *This WOD will be scored Read More …