Daily Wod

Wednesday 130529 A. Tabata Handstand hold (8 rounds) B. Overhead Squat 3-3-3-3-3 C. Dead lift 3-3-3-3-3 D. One round For time: Run 400m 30 Burpees... Read More

Tuesday 130528 Skill: Turkish Get up 20 total reps for practice. A. 3 RNFT 5 Muscle up 10 Roll to candlestick 30 Double Unders B.... Read More

Monday 130527 The Workout of the Day is: “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory... Read More

Saturday 130525 The Workout of the Day is: Row 10k for time

Friday 130524 Compare to 121110 “Holbrook” 10 RFT 5 thrusters 115# 10 Pull ups 100m sprint Rest 1 minute

Thursday 130523 MOBILITY Optional core work: “Annie” 50-40-30-20-10 Double under/Sit up Compare to 130425 Then: Tabatta L-sit ( Rounds 10 second hold/20 sec rest)  

Wednesday 130522 A. Skill: Kipping pullup. Refine technique for 10 min. B. Take 15 minutes to build to a heavy power clean C. AMRAP 12... Read More

Tuesday 130521 In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the... Read More