Thursday, October 30, 2014

WOD 10-30-14

EMOM x 12- 1 Pcl + 2 p.jerk
or
EMOM x 12- 2 PSN
-----------------------------------------
400 m sled
400 m farmers' walk
400 m run



Tuesday, October 28, 2014

WOD 10-29-14

Press 3-3-3-3-3
---------------------
10 min AMRAP-
6 HSPU
12 med ball cleans
-----------------------
Core work




WOD 10-28-14

EMOM x 10-
1.) max unbroken set- strict pull-ups
2.) max unbroken set- push-ups
------------------------------------------------
5 rds (each for time) *1 min rest btw
10 S2OH
15 KBS
200 m run



Monday, October 27, 2014

WOD 10-27-14

Pause F.Sq 2-2-2-2-2
----------------------------
3 rds-
15 DL
15 burpee box jumps
200 m run

It was a great time Saturday at our Barbells for Boobs event.
A great WOD for a great cause.  Thank you to everyone who
participated... and if you were unable to make it, we missed you!
The picture's a little blurry, but Saturday's best dressed goes to
our very own James Hall!


Friday, October 24, 2014

WOD 10-24-14

Jerk 2-2-2-2-2
-------------------
750 m row
then 3rds-
15 SDLHP
15 pull-ups

Awesome job, Greg!  Your consistency is really paying off!

Thursday, October 23, 2014

WOD 10-23-14

EMOM x 21-
1.) 5 DL
2.) 10 over the box jumps
3.) 12 WB

Don't forget!  Our B4B event will be this Saturday.
Heats at 8:15, 8:30, 9:00 and 9:15. Come early to
warm up.  Pitch in brunch to follow! Donate at
www.barbellsforboobs.org OR leave a donation
at the gym and we will send it off for you.

Wednesday, October 22, 2014

WOD 10-22-14

18 min AMRAP-
200 m run
6 burpees
8 DB snatch
10 DB squat
---------------------------
3 rds of Tabata-
Sit-ups
Rus. twists
V-ups

*This doozy comes to you all the way
from CF Key West!  Hope you enjoy it
as much as we did ;)

You guys have been KILLING your squats lately!
Better everyday.