2.1.2013

WOD “McGhee” 30 Minute AMRAP 5 Deadlifts 275/185 13 Pushups 9 Box Jumps 24/20 Cashout 50 Med ball situps

1.31.2013

SWOD Back Squat 5-5-3-3-3-1-1-1 WOD 10 Rounds 10 Wall Balls 20/14 10 Power Cleans 95/65    

1.30.2013

Warmup 400 meter row 10 KB cleans (each arm) 10 KB rack squats (each arm) 10 KB Push press (each arm) Waiter walk tape line to tape line, and switch arms. SWOD: KB overhead squat. WOD: 100 KB snatches (alternating arms, weight must make contact with ground on each...

1.29.2013

SWOD 5×5 Snatch WOD (inspired by WODsomniac 10-3-10) 10 Minute AMRAP 15 Front Squats 95/65 10 Box Jump overs 5 Ring dips Then: 3 Minute max Pullups Then: (10 Minute time cap) 500 Meter Row 50 Kb Swings 53/35 30 hand release...
1.28.2013

1.28.2013

I have some amazing members and 2 in particular went above and beyond and made a pretty awesome WOD with my birthday in mind. (Jaclynn and Hollie) I appreciate it and so I decided to make tomorrow Dan’s Birthday WOD. Here it is, I wrote it down word for word how...