2.22.2010

03/02/10 by Jonathan | Blog, WOD | No Comments »

Primary:
400m sprint for time

then

4RFT
10 high knee burpees
30 squat
10 ring dip

2.20.210

03/02/10 by Jonathan | Blog, WOD | No Comments »

Bring a friend day, little team WOD. Then, we scared everyone off by doing Fran.

2.19.2010

03/02/10 by Jonathan | Blog, WOD | No Comments »

Primary:

4 RFT
25 wallball
25 crazy ivan 45/25#
400m run

2.18.2010

03/02/10 by Jonathan | Blog, WOD | No Comments »

Primary:
3×3 back squat

then

teams of 2:
400m relay, when not running do 4 man maker (25/15#). 6 rounds total.

2.17.2010

03/02/10 by Jonathan | Blog, WOD | No Comments »

Primary:
Teams of 2:
2k Row
150 Box Jump
10 OH lunge

the rub: every min on min team completes 8 burpees. except for burpees, only one team member can be working at a time.

2.16.2010

02/16/10 by Jonathan | Blog, WOD | No Comments »

Primary WOD

“Randy”

75 x 75 lb hang power snatch (45 lb for the ladies)

2.15.2010

02/16/10 by Jonathan | Blog, WOD | No Comments »

Primary WOD

30/40 aka the golden ratio

30 Burpess

40 WB

30 PLU

40 BJ

30 PSU

40 Four squat

30 Can-can

40 Ring Jumps

2.13.2010

02/16/10 by Jonathan | Blog, Uncategorized, WOD | No Comments »

Recess!

Learn a one arm barbell snatch, and try to add a windmill.  Then play around with turkish get-ups, and see how many plates you can stack on the box and still jump on top (without falling off, eh Pat?)

2.12.2010

02/16/10 by Jonathan | Blog, WOD | No Comments »

Primary WOD

5 RFT

10 K to E

15 BJ

20 Swing

2.11.2010

02/11/10 by Jonathan | Blog, WOD | No Comments »

Primary WOD:

“Grace” (full ROM)