WODs

September 16, 2011 Friday


September 15, 2011 Thursday


September 14, 2011 Wednesday


September 13, 2011 Tuesday

Strength WOD


September 12, 2011 Monday

Tabata "Bottom to Bottom" Squat then Run 1 mile for time Clock starts for run on rising from last squat! The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immedi

1 Mile Run clock starts for run on rising from last BTB Tabata squat! Quickly record your last round of tabata squats with your coach on the whiteboard and then the coach will reset/start the clock for the mile for everyone. No pause for any other reason!


September 10, 2011 Saturday

Choose a 9/11 Tribute WOD

Choose a 9/11 Tribute WOD


September 09, 2011 Friday


September 08, 2011 Thursday


September 07, 2011 Wednesday

Go heavier than RX only if both partners can.


September 06, 2011 Tuesday

WB: 20#/14#, KB Swing: 53#/35# Sub 100m run if not enough rowers.


September 05, 2011 Monday


September 03, 2011 Saturday

Partner up! IF solo then add 400m weighted run at the end of each round and complete 31 min AMRAP.


September 02, 2011 Friday


September 01, 2011 Thursday

Checkout WOD:

15 Minutes to work up to a 3 Rep Max


August 31, 2011 Wednesday

Happy birthday Don!


August 30, 2011 Tuesday


August 29, 2011 Monday


August 27, 2011 Saturday

Squat or Power

Complete Isabel or choose a Girl from this past week that you missed.


August 26, 2011 Friday


August 25, 2011 Thursday


August 24, 2011 Wednesday


August 23, 2011 Tuesday

Happy Birthday Jana and Amanda! Ja-Manda!


August 22, 2011 Monday


August 20, 2011 Saturday

Main Class perform Power Snatch. Adv RX Class perform Squat Snatch.


August 19, 2011 Friday