Team Cindy!

WOD Teams of 2: Run 1 mile -then- As a team complete 20 rounds of: “CINDY” 5 Pull Ups 10 Push Ups 15 Squats One partner works while one partner rest!!...

Turkish Get Ups!!

WOD Max weight Turkish Get Ups 3 Rounds for time: 3 Turkish Get Ups /side 90 Mountain Climbers 30 Step Ups w/ Bar 24″/20″ Happy Birthday Kevin!! You Look Great In a TUTU!! Den Crew!!  Just a little reminder to show up to class on time!!  We had people just...

Sumo-Style!!!

WOD Sumo-Deadlift 3-3-3 AMRAP 12mins 1 Push Press @ 90% 1RM 1 Strict Pull Up 1 Push Press 3 Strict Pull Ups 1 Push Press 5 Strict Pull...

Bear Complex!!!!

WOD For Time: 30 Rounds Bear Complex @ 95/65 *Penalty for dropping bar is 3 Burpees which will happen before athlete can pick up the bar!!! 1 round of bear complex= 1 squat clean thruster into back squat then press it back up and...

Working Off The Wine!!!

WOD 5 rounds: 5 power cleans Max ring dips (take 2 mins between rounds to add weight if you can and rest) -then- For time: 50 Burpees Woot...

“Fran”

WOD “Fran” 21-15-9 reps Thrusters(95/65) Pull Ups It has been a great week with tough WODs, personal and physical improvements, and some seriously awesome encouragement and support!!  It has been amazing to watch this week unfold.  Let’s finish strong and no better way to end it with a fabulous benchmark,...

Just Keep Running!!

WOD 1600m run 40 KB Swings 800m run 30 Back Extension 400m run 20 Toes 2...

Filthy Fifty

WOD   Filthy Fifty For Time: 50 Box Jumps 24″ 50 Jumping Pull Ups 50 Kettlebell swings /1 pood 50 walking lunge steps 50 Knees to Elbows 50 Push Press 45lb. Bar 50 back extensions 50 wall ball shots / 20lb ball 50 Burpees 50 Double Unders Den Crew you...

“Grace”

WOD Clean & Jerk 1-1-1-1-1 -then- “Grace” For time: 30 clean & jerks...

New “101″ Month Is In The Books!!

WOD “Helen” 3 Rounds: 400m Run 21 KB Swings (53#/35#) 12 Pull Ups  Just wanted to say great job to you all for yesterday’s effort and focus on the WOD, oh yeah and for remembering the time changes in the schedule!!  You guys ROCK!!  We know change can be hard and...