• WOD 1/29/14

    Strength/core: Work with a partner for 12 minutes on ring push-ups and weighted sit-ups. WOD: (2 rounds) 1 minute max effort/30 seconds rest: – ground to overhead w/plate (45/25) – air squats – overhead lunge (45/25) – hand release burpees

  • WOD 1/28/13

    Warm up. Then 1,000m row for time. Record time in logbook. WOD: 21/15/9 – burpees over box (24″/20″) – kettle bell swings (53/35) – hand release push-ups *10 minute time cap.

  • WOD 1/27/14

    February Registration will open on the 1st. Strength: snatch 4 x 3 WOD: 8 minute AMRAP “Buy in” 75 sit ups then AMRAP of: – 8 power snatch (95/65) – 16 air squats