September 18, 2010 Saturday


September 17, 2010 Friday

part 1 of today's wod

part 3 of today's wod


September 16, 2010 Thursday


September 15, 2010 Wednesday

Followed by TABATA Sit ups (not scored)


September 14, 2010 Tuesday

Followed by: 5 Sets / 3 Reps Overhead Squats (M95-135/W65-95) 100 Weighted Crunches


September 13, 2010 Monday


September 11, 2010 Saturday

Warm up: 25 KB Swings 25 KB Cleans 20 KB Single Arm Press 600M Run TIMED. Post your times in the notes.


September 10, 2010 Friday

Max Double Unders in 2 MINS Max Wall Balls in 2 MINS Post reps in notes.


September 09, 2010 Thursday


September 08, 2010 Wednesday


September 07, 2010 Tuesday


September 04, 2010 Saturday


September 03, 2010 Friday


September 02, 2010 Thursday


September 01, 2010 Wednesday


August 31, 2010 Tuesday

400M Walking Lunge for TIME! Then: MAX Reps Front Push Press- 1 minute on/1 minute off (3X) Tabata Sit-ups Post your numbers in the notes section.


August 30, 2010 Monday


August 28, 2010 Saturday


August 27, 2010 Friday


August 26, 2010 Thursday

Record your MAXs and post your total weight. Build up to your MAX: 5 @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%, 1 @ ? Followed by: 2 Sets of Planks to Front and Side 45 Second Hold


August 25, 2010 Wednesday

WOD *Griff* Followed by: MAX Rep Push Press @ FGB weight (2 Sets- 1 Min Rest between) Then: Tabata Sit ups

Finisher *Griff* Followed by: MAX Rep Push Press @ FGB weight (2 Sets- 1 Min Rest between) Then: Tabata Sit ups


August 24, 2010 Tuesday


August 23, 2010 Monday