Cindy’s Bigger Meaner Sister 20 Minute AMRAP: 5 Chest to Bar Pull Ups 10 Hand Release Push Ups 15 Jumping Squats

“Elizabeth” 21-15-9 Squat Cleans 135/95 Dips *Compare to February 4, 2013

In Memory of those killed on 9/11/01 and all of the men and women of our armed services who have made the ultimate sacrifice since then, we will be doing a memorial WOD in their honor. For Time: 2001 Meter Read More …

10 Minute AMRAP: 5 Burpees Box Jumps 24/20in 10 Med Ball Cleans 20/14lb *Every 2 Mintues Complete 5 Deadlifts @ 225/185

“Tabata Hell” Tabata rounds of: Squats, rest is spent in full depth squat 1 minute rest Push ups, rest spent in plank position 1 minute rest Push Press 45/35, rest spent with bar in overhead locked out position 1 minute Read More …

“Weaver” Four rounds for time of: 10 L-pull-ups 15 Push-ups 15 Chest to bar Pull-ups 15 Push-ups 20 Pull-ups 15 Push-ups U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 1st Battalion, 320th Field Artillery Read More …

20 Minute AMRAP: 10 Kettlebell Clean and Jerks 1.5 pood/1 pood Building Run (200m)

90 Second AMRAP: Back squat Then… 21-15-9 Deadlift Burpee Step up, alt. to 24″/20″ *For every backsquat completed during the 90 second AMRAP, take 1 second off of your time for the WOD.  The RX’d weights are 135/95lb. for the Read More …

“Helen” 3 Rounds for Time: 400 Meter run 21 Kettlebell swings @ 1.5/1pood 12 Pull-ups

Sots Press: 5-5-5-5-5 8 Minute Ascending Ladder 1 Overhead squat @ 85/60lb. 1 Handstand push-up *For this WOD, reps for each movement will increase by 1 as each round is completed.  Once 1 OHS and 1 HSPU are completed, the Read More …