WOD: Fight Gone Bad 5 Rounds: 1 minute of Wall Ball Shots (14#W; 20#M) 1 minute 45# Sumo DeadLift High Pulls 1 minute 20″ Box Jumps 1 Minute 45# Push Press 1 Minute Row for Calories Rest 1 minute before going on to next round Score your total number of reps
Saturday 22nd March 2014: Fight Gone Bad Read More »
WOD: 14.4 14 minute AMRAP: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb M / 14 lb W 30 cleans, 135 lb M / 95 lb W 20 muscle-ups
Friday 21st March 2014: Open 14.4 – the Chipper Read More »
WARM UP: With a PVC Pipe: 30 Over Head Squats 30 Front Squats 30 Sampson Stretches 30 Pass throughs / DislocatesÂ
Thursday 20 March 2014 Read More »
WARM UP: EMOM for 17 minutes: 7 Sit Ups and for the rest of the minute jog on the spot
Wednesday 19th March 2014 Read More »
WARM UP: 3 Rounds of: 20 V Sit Ups 20 Mountain Climbers 20 Jumping Jacks
Tuesday 18th March 2014: The Green Mile Read More »
14.3. Open 14.3 WOD was announced on 13th March and featured 2 simple movements – Deadlifts and Box jumps. This was the WOD: Complete as many reps as possible in 8 minutes of: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps,
14.3 Wrap up – The ‘Dreadlift’ & Box Jump Couplet Read More »
WARM UP: 50 Birthday Burpees! HAPPY BIRTHDAY GILLIAN!!! SKILL: Thrusters: 5, 5, 3, 3, 3Â
Monday 17th March 2014: Gilly’s 50th! Read More »
Warm up:Â 5 100 M Shuttle Runs Burgener Warm Up – PVC
Saturday 15th March 2014: Tam of 2 WOD Read More »
Today’s WOD is what else? 14.3 of course! Watch that form with the deadlifts! Don’t let speed compromise your form – and your BACK! Remember to load the hamstrings and lift with those legs!
Friday 14th March 2014 : Open 14.3 Read More »
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