WARMUP- 15 MIN STRENGTH-5*5*5*5*5@80% BACK SQUATS WOD- 2 RDS FOR TIME OF: 20 PULLUPS 20 RING DIPS 20 DEADLIFTS 185/155 20 PUSHUPS Continue reading »

WARMUP 15 MIN STRENGTH-5*5*5*5*5@ 80% PUSH JERKS WOD— YOU GUESSED  IT!!  2012 ATLANTIC HOPPER EVENT 12 MIN AMRAP 400 M MEDBALL RUN…. THEN AMRAP OF.. 10 HANG SQUAT CLEANS 95/65 15 GOBLET SQUATS35/53 20 KB SWINGS35/53 10 BURPEE LATERAL JUMPS Continue reading »

WARMUP- 15 MIN STRENGTH 5*5*5*5*5@80% FRONT SQUATS WOD- “HELEN”Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) Women 1 pood/36pounds/16 KG 12 Pull-ups Continue reading »

WARMUP – 15 MIN STRENGTH=5*5*5*5*5@80 % DEADLIFTS WOD- “Isabel“ For time: Snatch 135\95 pounds, 30 reps Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments. Continue reading »

WARM-UP- 15 MIN STRENGTH-5*5*5*5*5@60% SNATCHES W.O.D. “Kelly“ Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball POST TIMES TO COMMENTS!! Continue reading »

WARMUP 15 MIN STRENGTH-5*5*5*5*5@80% BENCH PRESS WOD “GRACE” FOR TIME: 30 CLEAN AND JERKS   POST YOUR TIMES TO COMMENTS!! Continue reading »

WARMUP -15 MIN STRENGTH 5*5*5*5*5@ 80% POWER CLEANS FIRST LADY UP IS “FRAN” 21-15 -9 THRUSTER PULLUPS PLEASE POST YOUR TIMES!! GOOD WAY TO KEEP TRACK.   Continue reading »

WARMUP 15 MIN HERO WOD “Josh“ For time: 95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups Post time to comments. Enlarge image SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, … Continue reading »

WARMUP 15 MIN STRENGTH-5*5*5*5*8@60% OH SQUATS WOD- FIVE RDS 10 WALKING LUNGES 10 TIRE HAMMERS 10 FRONT SQUATS/95/135 Continue reading »

WARMUP – 15 MIN STRENGTH-5*5*5*5*5@60% BENCH PRESS WOD- 21-15-9 Wall ball 20/14 pounds Thruster 95/65 pounds Kettlebell swing 53/35 pounds Continue reading »