Wednesday 3.28.12

Yep, we’re goin’ buy tickets and support your fellow athletes.  Click here deadlift 3@70%of90%1rm 3@80%of90%1rm max reps@90%of90@1rm “Not Karen” 50-40-30-20-10 wall balls 20/13 sit-ups 3 burpees every 2 min Competitors: amrap 5 x 3 9 kettlebell swings 1.5/1 6 t2b 3 burpees rest 2 min between rounds

Tuesday 3.6.12

“Slackjaw” amrap 15 30 dbl unders 20 overhead lunge steps 45/25 10 hr push-ups Competitors: 1. @135/95 amrap 20 2 hang power cleans 3 thrusters 4 muscle-ups 5 kbs@70/53 you may transition your second clean into your first thruster

Monday 2.27.12

WOD 12.1 is done. Everyone did an amazing job and gave it everything they had. Thank you to Ken Baker for making the video and was also in the video. Awesome job!!!! Can’t wait to see what Wednesday brings bench press 5 – 5 – 5 – 5 start at 85%1rm and increase load if [...]

Tuesday 2.14.12

Press 6@80%1rm 3@90%1rm 2@95%1rm “heaven and hell” amrap 8 @53/35 1 kbs/1 push-up 2 kbs/2 push-ups 3 kbs/3 push-ups 4 kbs/4 push-ups….etc once you reach 8 start back at 1 competitors: 1. press 2. heaven and hell@70/53