8 May /0 Comments/WOD 5-9-14 For the conditioning please keep up with your times for each round. We will start fitness and competition at the same time. Fitness: A1. Shoulder... Read More
7 May /0 Comments/WOD 5-8-14 Fitness: A. Deadlift 4-5 x 4 @ 3010 rest 2-3 min B1. BB Front Rack Lunge 4 each leg x 4 (HTLW) B2. Side Bridge... Read More
6 May /0 Comments/WOD 5-7-14 Fitness: A1. SA FC (1R+ 1L) x 4 – All the way down and back with one arm, then repeat with the opposite arm A2.... Read More
5 May /0 Comments/WOD 5-6-14 Fitness: A. Back Squat 4-5 x 4 @ 32×1 rest 2-3 min B. RFESS 6-8 x 3 @ 3010 rest 30 sec; rest 1 min... Read More
4 May /0 Comments/WOD 5-5-14 Happy Cinco De Mayo!!!!!!! Fitness: A1. CG BP 4-5 x 3 @ 3111 rest 30 sec A2. Ring Row 8-10 x 3 @ 3113 A3.... Read More
1 May /0 Comments/WOD 5-2-14 This is Friday’s post. Be sure you check the date. Fitness: A1. Shoulder Press 6-8 x 4 @ 30×1 rest 1 min B1. Pendlay... Read More
30 Apr /0 Comments/WOD 5-1-14 Fitness: A. Deadlift 4-5 x 4 @ 3010 rest 2-3 min B1. BB Front Rack Walking Lunge 4 each leg x 4 (HTLW) B2. Side... Read More
29 Apr /0 Comments/WOD 4-30-14 Fitness: A. TGU 30 reps for time 35/20 (15 per side) B. 4 sets of 8/10 pushups @ 3010 rest as needed + Teams of... Read More
