Monday the 30th of March, 2009

"Fight Gone Bad!" Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20" box (Reps)Push-press, 75 pounds (Reps)Squatting Band Row (Reps) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One po...

Saturday the 28th of March, 2009

During a forty five minute block of time work on form and feeling. Perform the following in any order:5 handstands25 ring dips5 muscle ups25 GHD sit ups3 plank holds3 L sits10 plio push ups10 plio pull ups

Friday the 27th of March, 2009

10 rounds for time of:10 Pull-ups10 Ring dips Post time to comments.

Thursday the 26th of March, 2009

Front squat 3-3-3-3-3 reps Post loads to comments.

Wednesday the 25th of March, 2009

The Dumbbell Bear"With a set of dumbbells no more than forty five percent of your bodyweight perform the following every minute on the minute for twenty minutes:5 deadlifts5 hang power cleans5 thrustersPost rounds completed to comments.

Tuesday the 24th of March, 2009

Random fun stuff.Choose your own adventure.Post WOD and results to comments.

Tuesday the 24th of March, 2009

Random fun stuff.Choose your own adventure.Post WOD and results to comments.

Tuesday the 24th of March, 2009

Random fun stuff.Choose your own adventure.Post WOD and results to comments.

Tuesday the 24th of March, 2009

Random fun stuff.Choose your own adventure.Post WOD and results to comments.

Tuesday the 24th of March, 2009

Random fun stuff.Choose your own adventure.Post WOD and results to comments.