WOD 3/31/14

Metcon (For Time) 10 Bar Muscle up(Scale-3-dips/3-Pushups) 20 Shoulder to Overhead (95/65) 30 Pull up 40 GHD Sit Up(Scale-Ab Mat Sit-ups) 50 Push Up 40 GHD Sit Up(Scale-Ab Mat Sit-ups) 30 Pull up 20 Shoulder to Overhead (95/65) 10 Bar Muscle up(Scale-3-dips/3-Pushups)...

WOD 3/24/14

Dynamic Warm Front Squats-Build up to a 1 rep max “Jackie” For Time 1000 Meter Row 50-45lb thrusters 30 Pull Ups

WOD 3/21/14

Workout 14.4 (scaled for WOD) 14 minute AMRAP: 60-calorie row 50 toes-to-bars 40 wall-balls , 20 / 14 lb. 30 cleans, 135 / 95 lb. 20 muscle-ups (3 pull-ups & 3 dips = 1 muscle up)  

WOD 3/20/14

Dynamic Warm Up Skill Work-Double Unders Metcon (10 Rounds for time) 10 Rounds 250m Row 50 Double unders(150 Singles) ** Rest 1 minute between rounds ** 7 Rounds 10 Ring dips ** Rest 1 minute between rounds...

WOD 3/14/14

Lets go for some big scores today!!!! Workout 14.3 8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box jumps, 24 / 20 inch 25 deadlifts, 275 / 185 lb. 15 box...
WORKOUT OF THE DAY