December 2011 Archive

Free Saturday @9am!

WOD:
For time:
200m run
10 Man Makers
200m run
8 Man Makers
200m run
6 Man Makers
200m run
4 Man Makers
200m run
2 Man Makers

WOD:
Front Squat- Heavy set of 3
then…
3 rounds for time:
21 SDHP w/KB
15 KB Swings
9 HSPU

WOD:
For time:
9 Hang Power Clean
15 T2B
6 Hang Power Clean
20 T2B
3 Hang Power Clean
25 T2B
M: 185lb W: 135lb

WOD:
5 rounds for time:
400m run
21 Push-ups
12 Snatches
M: 95lb W: 65lb

WOD:

KB Skills and Drills Day

WOD:
21-15-9
Overhead Squats
Burpees

WOD:
3 Rounds for time of:
600m Run
30 KB Swings
20 Pull-ups

WOD:
Back Squat- Work to a heavy set of 3
then…
3 Rounds for time of:
15 Thrusters (75/45)
200m Run
Rest 1 minute between rounds

WOD:
AMRAP in 12 minutes of:
9 Deadlifts (155/100)
12 Push-ups
15 Box Jumps