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Saturday, April 20 2013

WOD: A. Power Snatch 1-1-1-1-1-1 E3MOM B. 12-9-6-3 reps for time of: power snatch 95/65 burpees *MUSCLE UP WORKSHOP* 11am-12pm There will be muscle-ups coming up in both

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Thursday, April 18 2013

WOD: A. Push Press 3-3-3-3-3 E3MOM B. 15 minute AMRAP 5 HSPU 10 pull ups 15 hand release push ups 20 ab-mat sit-ups un-anchored *REMINDERS*Muscle-up workshop this

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Wednesday, April 17 2013

WOD: A. Back Squat 5-10-20-10-5 E3:30MOM B. 5 minute AMRAP 400m run max reps burpee box jumps 24″/20″ *REMINDERS*Muscle-up workshop this Saturday, April 10 at 11am (sign up

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Sunday, April 14 2013

WOD: “Joshie” 3 rounds for time of: 21 dumbbell/kettlebell snatch right arm 40#/30# or 16kg/12kg 21 L-pull-ups 21 dumbbell/kettlebell snatch left arm 40#/30# or 16kg/12kg 21

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Friday, April 12 2013

WOD: A. Hang Squat Clean 2-2-2-2-2-2 E2:30MOM B. Sprint WOD: Complete AFAP for time: 250m row 10 hang squat clean thrusters 95/65 rest approximately 3 minutes

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Tuesday, April 2 2013

WOD: A. Shoulder Press 3-3-3-3-3 E2MOM B. Complete the following for time: 500m row 1 rope climb 50 shoulder press (strict) 45/35 2 rope climbs 500m

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Friday, March 29 2013

WOD: A. Bench Press 3-3-3-3-3 E3MOM B. Complete the following for time of: 15 thrusters 135/95 200m run 20 thrusters 95/65 400m run 30 thrusters 65/45

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Sunday, March 24 2013

WOD: “Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Post time to comments. Enlarge image In honor

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Friday, March 15 2013

WOD: A. Deadlift: E3MOM 3-3-3-3-3 B. Complete the following for time of: 250m row 30 WBS 20#/14#, 10’/9′ 20 sumo deadlifts 155/105 500m row 20 WBS

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Sunday, March 10 2013

WOD: “Lynne” 5 rounds for max reps of: Body weight bench press (75% BW females) Pull-ups Once bench press is complete, walk immediately over and conduct

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Sunday, March 3 2013

WOD: “DANNY” 20 min AMRAP of: 30 Box Jumps 24″/20″ 20 Push Press 115lbs/75lbs 30 Pull-Ups Enlarge image Oakland SWAT Sergeant Daniel Sakai, age 35, was

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Sunday, February 17 2013

WOD: “Forrest” 3 rounds for time of: 20 L pull-ups 30 T2B 40 burpees 800m run Enlarge image U.S. Drug Enforcement Administration Special Agent Forrest Nelson

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Tuesday, January 29 2013

WOD: A. Weakness Work Training: Alternating EMOM for 16 minutes Athlete makes 2 choices based on greatest weaknesses and alternates choice on even and odd minutes

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Sunday, January 13 2013

WOD: “Stephen” Complete the following for time: 30-25-20-15-10-5 rep rounds of: GHD sit ups Back extensions Knees to elbows Stiff legged DL 95/65 Enlarge image Third

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