Tuesday WOD 20150728

2 Rounds for time of: 600m Run 10 Muscle Ups 20 Box Jumps 30/24 30 Burpees 40 Toes to Bar 50  Russian Kettlebell Swings 53/35 Post times to comments.

Saturday WOD 20150214

Team WOD Teams of 4 As Many Reps as Possible in 20 Minutes of: 50 Kettlebell Swings 53/35 50 Over the AbMat Burpees 50 Team Tandem Air Squats 50 Hand Release Push-Ups * Teams will break into groups of two for the KBS, Burpees, and Push-Ups. Air Squats are performed as a Team. Each teammate... Continue Reading →

Monday WOD 20140407

Back Squat 3-3-3-3-3 -Then- For Time: 5 Unbroken Double Unders 5 Burpees 10 Unbroken Double Unders 5 Burpees 15 Unbroken Double Unders 5 Burpees 20 Unbroken Double Unders 5 Burpees 25 Unbroken Double Unders Then back down *10 Minute Time Cap Post loads and times to comment.  

Tuesday WOD 20130326

7 Rounds of: Row 250m Rest 1 Minute *All 250m times must be kept with in 3 seconds of the first row. For ever second you are over the 3 seconds allowance you must perform 20 burpees. Burpees are you be done after all 7 row are completed. Post times to comment.

Tuesday WOD 20130108

Bod Pod will not be able to make it today there bus is out of service. Sorry for everyone who made time for it. We will let you know when they are coming back as soon as we know. If you are participating in the challenge, and were unable to come in yesterday you need... Continue Reading →

Monday WOD 20081215

Five rounds for time of: 275 pound Deadlift, 5 reps 10 Burpees CFOZ version Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs) Three rounds for time of: Pvc/broomstick Deadlift, 5 reps 10 Squat Thrusts or Push-up/Squat combo Post time to comments. Squat Thrusts:... Continue Reading →

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