Sunday the 29th of January, 2012

Bench Press 5-3-1+ Rest as needed 21-15-9 Wall Ball 20/12 Kettlebell Swing 70/53 Burpee

Saturday the 28th of January, 2012

9 am 305 Workout 11 am Super Secret WOD

Friday the 27th of January 2012

Deadlift 5-3-1+ (75-85-95%) Rest as needed 5 rounds for time of: 185 pound power clean, 5 reps Muscle up, 5 reps Scale for muscle ups is 10 shoot throughs 12 minute time limit Midline: Accumulate 1 minute in L Sit in as little time as possible. Start immediately after 12 minute cap. SCORES  

Thursday the 26th of January, 2012

4 rounds for reps 60 seconds work:30 seconds rest Strict pull ups Push ups Squats Sit ups Burpees Score is total reps Midline: 300 Russian Twists, 20/14 SCORES

Tuesday the 24th of January, 2012

Hang Power Clean 5-5-5-5-5 Rest 2 minutes between sets Rest as needed 21-15-9 Kettlebell snatch, per arm 53/35 Toes to Bar 12 minute time limit Midline: 5 minutes, strict Toes to Bar, for reps. Start immediatly after 12 minute cap SCORES 305 vs. A1A Big Trouble in Little Haiti!

Monday the 23rd of January, 2012

Back Squat 5-3-1+ (75-85-95%) Rest as needed "Jackie" Row 1000 meters 45 pound thruster, 50 reps 30 pull ups Midline: 5 minutes for reps, Turkish Get Up 53/35 SCORES In case you forgot...

Sunday the 15th of January, 2012

Yoga at 9:30 WOD at 11 Bench Press 3-3-3+ 70-80-90% 21-15-9 Box Jumps Push Ups Rest 2 minutes 21-15-9 Box Jumps Push Ups

Sunday the 8th of January, 2012

9:30am Yoga 11am Trainers Choice WOD

Saturday the 7th of January, 2012

9am 305 Workout 11am Super Secret WOD Every Saturday at 11am, join us for the Super Secret WOD. Come be a part of the experiment!

Friday the 6th of January, 2012

"Amazing Grace" 225 pound clean and jerk, 30 reps -or- "Grace" 135 pound clean and jerk, 30 reps Rest as needed 2 minutes max burpees SCORES What's the last book you read? Post responses to comments.