Monday, January 26, 2015

Thursday, January 22, 2015

WOD 1-23-15

DB Press 4 x 8
---------------------
5 rds-
10 ring dips
10 OHS





WOD 1-22-15

Tabata-
Sit-ups
HRPU
--------------------
10 min AMRAP-
10 HPCL
8 B. Sq
6 S2OH

Wednesday, January 21, 2015

WOD 1-21-15

Skill- L-sit holds
------------------------
6 rds-
15 WB
10 pull-ups
5 DL

Harley chipping away at her Daddy's WOD last week.
"Joe"

Tuesday, January 20, 2015

WOD 1-20-15

Thruster 5 x 3 @ 90% of 3rm
---------------------------------------
10-8-6-4-2
Burpee over the box jump (30/24)
DB snatch *heavy

Monday, January 19, 2015

WOD 1-19-15

Skill-
30 strict T2B
30 strict HSPU
*partition as needed
-----------------------------
4 rds-
(1 min rest btw rds)
20 KBS
20 KB lunges

Here's a photo from one of Nick's WODs from this weekend's
Wadapalooza competition in Miami.  How about doing rope
 climbs with that view?!  He ended up taking first
 in the men's RX division. Congratulations, Nick!


Thursday, January 15, 2015

WOD 1-16-15

DB Press -  3 x 10
--------------------------
"Joe"
8 rds-
100 m run
16 WB
*3 burpees EMOM

Today marks the 12th anniversary of "Uncle Joe's" accicdent
that left him in a semi coma.  Joe is Coach Holly's brother.
This WOD is to honor him.  Be thankful you can run and do
those horrible wallballs and burpees.  There are some who can't...