3.1.2013

SWOD 5-5-3-3-1-1-1 1-Rep Max Thruster WOD 12.5 Open WOD 7 Minute AMRAP 3 Thrusters 100/65 3 C2B Pullups 6 Thrusters 6 C2B Pullups 9 Thrusters 9 C2B Pullups ETC…

2.28.2013

Workout 12 . 3 MEN – Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar   WOMEN – Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps,...

2.27.2013 KB Wednesday!

WOD. KB Complex Ladder 30 Minute AMRAP of, 1 KB Push-up, 1 KB SDHP, 1 KB Swing 10 Jumping lunges 2 KB Push-up, 2 KB SDHP, 2 KB Swing 10 Jumping lunges 3 KB Push-up, 3 KB SDHP, 3 KB Swing Knee to floor contact on jumping lunges. Move up the KB Complex ladder for 30...

2.26.2013

You all have had questions about what the WODs are going to be like in the open. Well here is an example of two of them we did last year. WOD WORKOUT 12 . 2 MEN – includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps...

2.25.2013

SWOD 10 Rope Climbs WOD “Jason Coe’s Birthday WOD” 2 Rounds (Month 2) 23 Pullups (Day of Birth) 41 Pushups (Age) 72 Situps (Birth Year) 5 Dips (5 members in his family)