11.1.2014

HAPPY BIRTHDAY TARA Tara’s Birthday WOD 3 Rounds 28 OHS (115/75) 1 Rope Climb 11 Cleans (185/125) 86 DU (3 Kids, 28 years old, Born 11/1/1986)

10.31.2014

HAPPY HALLOWEEN SWOD 6X2 BACK SQUATS W/ 2 SECOND HOLD @ 80% OF MAX WOD Merciless Met Con If you are alive you will start the workout with the first group. If you are a zombie you will start the WOD exactly 3 minutes after the living people and try to catch them. Run...

10.30.2014

SWOD 4X2 PUSH PRESS @75% WOD 14.4 14 Minute AMRAP 60 CAL ROW 50 T2B 40 WALLBALLS 20/16 30 CLEANS 135/95 20 MUSCLE UPS Lurong Living Benchmark WOD 2 Retest 9 Min AMRAP: Complete as many reps of possible in the time limit of the following movements: Ground to Overhead...

10.29.2014

SWOD TABATA Abs WOD Double (53/35) EOMOTM AMRAP Complex Double KB Complex: 1 KB Pushup 4 alternating KB renegade rows 3 Deadlifts 4 alternating KB renegade rows 1 KB Pushup Rest on off minute Continue on the rep you left off on. Continuous count for the entire...

10.28.2014

SWOD EMOTM 10 MIN ODD 3 SQUAT CLEANS @ 80% EVEN 3 SLOW DEADLIFTS @ SAME WEIGHT WOD 21-15-9 THRUSTERS 95/65 BAR HOPPING BURPEES BOX JUMPS 30/24