WOD Thursday, 13 December 2012 00:00

Dynamic Effort Sumo Deadlift: 10X2 @ 65%

Rest 5:00

Death by 10's: EMOM sprint 10 meters, adding a new 10 meters every minute until the distance cannot be completed within one minute.

WOD Wednesday, 12 December 2012 00:00


5 rounds for max reps:

Bodyweight bench press and pullups

No time limit here, and no prescribed rest. When you feel ready for the next round, go for it.

WOD Tuesday, 11 December 2012 00:00

21-15-9 of:

Ring dips, Situps


10 minutes of jumprope (mix in DU, SU, alternating, etc.)

WOD Monday, 10 December 2012 05:27

7X1 Push Press

Rest 5 Minutes


20 Minute AMRAP of:

5 pullups, 10 pushups, 15 squats

TEAM WOD-BRING A FRIEND! Saturday, 08 December 2012 22:54

This is a pretty sick idea Coach Dave had a while back, and we decided to finally program it. For this WOD, you will have a partner. You and your partner will run one mile, together, holding a medicine ball. When one partner gets tired, the other one will take the weight. The only rule of this little game is that the ball can never touch the ground until the finish.

Men's weight: 20# medicine ball or KB

Women's weight: 14# medicine ball

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