Monday, August 22, 2011

WOD 8/23/11

"Tabata Something Else"
Complete 8 intervals each of 20 seconds of work followed by ten seconds of rest of:
pull-ups
push-ups
sit-ups
squats
There is no rest between exercises

Sunday, August 21, 2011

Wednesday, August 17, 2011

WOD 8/18/11

Andy Boykin is 40 tomorrow!
"The Dirty Boykin"
2 Rounds For Time:
40 Wall Ball
40 Pullup
40 Ground 2 OH 95/65
40 Burpee

Tuesday, August 16, 2011

WOD 8/17/11


40 KB swings 53/35
40 squats
400m run
30 KB swings
30 squats
800m run
20 KB swings
20 squats
1200m run

** bring your iPods, this one will be outside

Monday, August 15, 2011

Sunday, August 14, 2011

Tuesday, August 9, 2011

Monday, August 8, 2011

Thursday, August 4, 2011

Wednesday, August 3, 2011

WOD 8/4/11

For time:
20 calorie Row
30 Wallball Shots
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull 95/65
30 Burpees
20 Shoulder to overhead, 135/95

Tuesday, August 2, 2011

WOD 8/3/11

"Fight Gone Bad"
3 Rounds
Max rep in 60 sec at each station:
Wall Ball
SDHP 75/55
Box jump
Push Press 75/55
Cal row
1 min res

Monday, August 1, 2011