11 Sep /0 Comments/WOD 9-12-13 Fitness: A. CGBP 6-8 x 3 @ 3010 rest 2-3 mins B. Dips 8-10 x 3 @ 3112 rest 2 -3 min (you may add... Read More
10 Sep /0 Comments/WOD 9-11-13 Fitness: 6 min AMRAP @ 80% 100m row 10 KBS 12 HR Push Up 3 min rest 6 min AMRAP @ 80% 8 DB Push... Read More
9 Sep /0 Comments/WOD 9-10-13 Fitness: A. Push Press 2-3 x 4 rest 2-3 min B1. 2 Rope Climbs/ 20 inverted BB rows x 4 no rest B2. PC TnG... Read More
8 Sep /0 Comments/WOD 9-9-13 Fitness: A. Back Squat work to a tough 4 in 4 sets B1. Box Step ups 5-6 x 4 rest 60 sec (no push off)... Read More
5 Sep /0 Comments/WOD 9-6-13 Fitness: A. RDL 8-10 x 4 @ 4010 rest 2-3 min B1. DB Shoulder Press 8-10 x 4 @ 3010 rest 60-90 sec B2. DB... Read More
4 Sep /0 Comments/WOD 9-5-13 Fitness: 3 rounds 12 Pushups @ 3010 12 Walking Lunge w/ KB- 6 with each arm rest 1 min + 12 Goblet Squats 7 H/R... Read More
3 Sep /0 Comments/WOD 9-4-13 Fitness: A1. Push Press 2-3 X 4 rest 2 min A2. BB Row 8-10 x 4 @ 2112 rest 60-90 sec + Teams of 2;... Read More
2 Sep /0 Comments/WOD 9-3-13 Fitness: A1. Hang Clean 2-2-2-2 x 3 rest 20, rest 1 min A2. CGBP 8-10 x 3 @ 3010 rest 60-90 sec B1. Pullup/ P-... Read More
