WODs


December 21, 2009 Monday


December 19, 2009 Saturday

10AM Main Class WOD

Affiliate Cup Team WOD only


December 18, 2009 Friday

Skills Development: Pistols (One Legged Squats) Instruction and scaling pre-WOD


December 17, 2009 Thursday

After strength WOD complete 1k Row Max Effort. Post row work on skills training: Rings, Pull-ups, handstands.


December 16, 2009 Wednesday


December 15, 2009 Tuesday


December 14, 2009 Monday


December 12, 2009 Saturday


December 11, 2009 Friday


December 10, 2009 Thursday

Once dropping off the bar continue with 20 air squats every minute on the minute until 20 minutes total is reached.


December 09, 2009 Wednesday


December 08, 2009 Tuesday


December 07, 2009 Monday


December 05, 2009 Saturday

DL 275#/185# KB Swings 70#/53# OHS 115#/85# Box Jump 24"/20" DB Squat Cleans 45#/30#


December 04, 2009 Friday


December 03, 2009 Thursday


December 02, 2009 Wednesday


December 01, 2009 Tuesday


November 30, 2009 Monday


November 28, 2009 Saturday


November 27, 2009 Friday


November 26, 2009 Thursday


November 25, 2009 Wednesday

Body Double: (115#/75#)


November 24, 2009 Tuesday