FITNESS 6 rounds for time of: Run 400 meters 25 Burpees Set up under a bar that is one foot… Read more Tuesday 10/1/13
FITNESS For time, 21-18-15-12-9-6 and 3 rep rounds of: Walking lunge steps 95 pound Barbell thruster Pull-ups Knees to elbows… Read more Monday 9/30/13
All groups: As many rounds in 15 minutes: 15 wall balls – 20/14# to 10ft 12 T2B 9… Read more Saturday 9/28/13
FITNESS (compare to july 26) 4 sets: Strict Press 5 reps tough Row 300 m @ 95% effort rest walk… Read more Friday 9/27/13
Work on skills or complete a WOD you missed earlier in the week.
FITNESS 10 min @ 70-80% effort: run 200 m 10 easy American swings 20 sec FLR on floor rest 5-10… Read more Wednesday 9/25/13
FITNESS A. RDL @ 2010; 6-9 x 4; rest 2 min B. 1 arm DB torso row @ 20X0; 5-7/arm… Read more Tuesday 9/24/13
Garage Games Results: Rachel 11th Alex 7th Michaella 18th Delani 24th… Read more Monday 9/23/13
Good luck to everyone competing today at the Gateway Games!
FITNESS: A1. strict press @ 12X2; 4-6 x 4; rest 90 sec A2. assisted chin ups @ 40A1; amrap negatives… Read more Friday 9/20/13