November 8, 2011

November 8th

-WOD- AMRAP in 20 minutes: 15 KB Swings (53#/36#) 10 DB push press (45#/25#) 5 ring push ups   Class Sign In

November 5, 2011

November 5th

Hey everyone, great week of workouts! Lets finish it off with a great Saturday. -Team WOD- Will be made up on the spot Class Sign In

November 4, 2011

November 4th

-WOD- 3 Rounds For Time Of: 10 Wall Ball 30′ Handstand Walk (90′ Bear Crawl) 10 Toes to Bar 30′ Handstand Walk (90′ Bear Crawl) Class Sign In

November 3, 2011

November 3rd

-WOD- Work to a 1 Rep Max Deadlift Then a short workout so GO HARD! Run 30′ Down & Back 10 Burpees Run 30′ Down & Back 9 Burpees Run 30′ Down & Back 8 Burpees continue down to 1 Burpee Class Sign In …

November 2, 2011

November 2nd

-WOD- Perform 100 pull ups for time Row 100 calories for time 5 rounds for time of: 6 Box Jumps 30″/24″ 10 SDHP’s @ 95#’s/65#’s Go Home Happy! Class Sign In