Monthly Archives: October 2009

WOD 4 Rounds for time: 21 KB swings 24kg 15 Box Jumps 20″ Post time to comments.

WOD Weighted pull-ups 1-1-1-1-1-1-1 reps Post loads to comments.

WOD 3 Rounds for time: 400m run 95# Overhead Squat x 7 95# Sumo Deadlift Highpull x 7 95# Squat Thruster x 7 Post time to comments.

WOD 4 Rounds for time BW 1/2 Deadlift x 5 Burpees x 7 Post time to comments.

WOD Power Snatch 5×5 Push Jerk 5×5 Front Squat 5×5 Clean Pull 5×5 Knees to Elbows 3×10 Ring Dips 3 sets max reps Post loads to comments. Use moderate weight for sets across with emphasis on technique and speed for … Continue reading →

WOD 3 rounds for time, 3 min. rest between each round: 400m sprint/run 15 sandbag/med-ball cleans Post time for each round to comments.

For time: 400m run 21-15-9 Box Jumps Ring Dips Pull-ups 400m run Post time to comments. Sorry about yesterday’s posting, WordPress just wasn’t working.

The Gym is closed today, but we will be training in the Park at 6pm. See you there!

WOD Hang Power Cleans 5, 5, 5, 5 Push Jerks 3, 3, 3, 3 Post loads to comments.