May 9, 2013 WOD
3 Rounds for Time: 20 1 Arm KB Swings 15 1 Arm KB Cleans 10 1 Arm KB Front Squats 5 1 Arm KB Thrusters *Weights are 1.5pood/1pood
May 8, 2013 WOD
Deck of Cards Spades- Squats Diamonds-double unders Hearts- burpees Clubs- wall balls Joker- 25 med ball cleans Queen, king, jack- 10 reps Ace- 11 Reps
May 7, 2013 WOD
15 minute AMRAP: 5 deadlift @ 225/155 10 toes to bar 30 double unders *Compare to October 3, 2012
May 6, 2013 WOD
5 rounds for time of: 135 lb. squat clean, 7 reps 55 lb. Kettlebell swings, 14 reps
Southern Colorado Team Throwdown
The team comp was great this weekend!! Thanks to everyone that came out to support Alyssa, Tom, Donny and Kristy!! The team did great and everyone had fun. Here are some of the pictures, maybe more to come! We truly Read More …
May 4, 2013 No Classes
We’ll be closing down the box today to go show support for Alyssa, Kristy, Donny and Tom at the Southern Colorado Team Throwdown competition! The first event’s kick off @ 8am and the competition will run until 5pm. Located at Read More …
May 3, 2013 Hero WOD
“Rahoi” Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Read More …
May 2, 2013 WOD
22 Min AMRAP: 5 Deadlift 135/95 5 Double unders *Reps increase by 5 each round. If 10 rounds met (50 Deadlift, 50 DU’s) then Deadlift for max reps during remaining time.
May 1, 2013 WOD
“Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Read More …
April 30, 2013 WOD
For Time: 50 Squats 40 Hang Cleans 115/75 30 Push Ups 50 Squats 40 Power Cleans 115/75 30 Push Ups