Monthly Archives: July 2009

WOD With a continuously running clock do one 225 pound Deadlift the first minute, two 225 pound Deadlifts the second minute, three 225 pound Deadlifts the third minute… continuing as long as you are able. *All workouts are adjusted to … Continue reading →

WOD Power Clean 1-1-1-1-1-1-1 *All workouts are adjusted to your level of fitness and experience. Post loads to comments.

WOD 200m sandbag run, 10 sandbag box jumps 200m sandbag run, 9 sandbag box jumps 200m sandbag run, 8 sandbag box jumps Continue up to 200m run with 1 box jump. Use a 45# sandbag, you can carry it anyway … Continue reading →

WOD Bench Press 3-3-3-3-3-3-3 Weighted Ring Dips 5-5-5-5-5 *All workouts are adjusted to your level of fitness and experience. Post loads to comments.

WOD Squat Thrusters 3-3-3-3-3 then… 3 Rounds 400m run 15 Pull-ups *All workouts are adjusted to your level of fitness and experience. Post load and time to comments.

WOD 21-15-9 Virtual Shoveling 45# plate Ring Dips Knees to Elbows Post time to comments.

WOD Front Squat 5-5-5-5-5 Post loads to comments.

WOD 400m run 20 Pull­ups 30 Push­ups 40 Sit­ups 50 Squats 400m run This WOD is meant to be short but intense. Run the 400′s as hard and as fast as you can, do not pace yourself in preparation for … Continue reading →

WOD Hang Power Snatch 5-5-5-5-5 Push Press 3-3-3-3-3 then 4 Rounds 12 Burpess 12 Pullups Post loads and time to comments.