Wednesday the 2nd of May, 2012

Push press 5-5-5 (65-75-85%) Rest as needed "J.T." 21-15-9 reps of: Handstand push-ups Ring dips Push-ups SCORES

Sunday the 8th of April, 2012

Bench Press 5-5-5 (75-85-95%) Trainers Choice

Friday the 13th of January, 2012

Work up to heavy single of snatch "PANOS" 5 rounds for time 185lb Snatch, 2 reps 36 double-unders (7 minute cap) SCORES Rest as needed Deadlift 5-5-5+ (65-75-85%) Rest as needed 36 Burpee Box jumps for time (if time permits)

Wednesday the 11th of January, 2012

3 rounds max handstand hold for time 15 Strict toe to bar after each set-break up as needed, scale for toe to bar are V-ups Rest as needed Back Squat 5-5-5+ (65-75-85%) Rest as needed 4 rounds for reps Max Front squats (145/93) Rest 30 seconds after each set SCORES

Monday the 9th of January, 2012

  2 rounds for time Run 400 50 Air squats 15 Ground to overhead (95/63) (10 minute cap)  SCORES Rest as needed Press 5-5-5+ (65-75-85%) Supplement 3 rounds-Not for time, rest 1 minute after each set 10 Press (50% training max) 1/2 max strict pull-ups/ ring rows What's the last great movie you've seen and what made it great? The nutrition challenge is going strong-CHECK IT OUT!   Challenge of the week Most unbroken american kettlebell swings (53/35lb) Skill of...

Friday the 21st of October, 2011

Deadlift 5-5-5+ (65-75-85%) Add 10 pounds to your deadliest training max today Rest as needed For time Row 1000meters Run 1000meters 50 Box jumps Scores   SATURDAY: 9am ONLY!!! NO 11am or noon WOD!

Wednesday the 19th of October, 2011

Press 5-5-5+ (65-75-85%) Add 5 pounds to your press training max today Rest as needed Iron Curtain WOD 1 How many rounds can you do in 7 mins of: 3 Shoulder To Overhead 7 Burpees (jump over bar) 21 Double Unders Rest 3 minutes 50 burpees for time (5 minute cap) SCORES

Monday the 17th of October, 2011

  Back Squat 5-5-5+ (65-75-85% of your Front Squat training max) Add 10 pounds to your training max today Rest as needed 1 Squat clean (95/63) 100 meter run 2 Squat clean 100 meter run ...up to: 10 Squat clean 100 meter run (15 minute Cap) SCORES Challenge of the week: Max deadhang pullups Mouth breather challenge of the week: 500m high bar prowler push 6 plates (Gym record 29:21)

Wednesday the 1st of June, 2011

Press 5-5-5+ (65-75-85%) Add 5 pound to your Press training max today. 12 minute AMRAP: 5  handstand push ups 10  ring dips 15 second ring L-sit hold RX+=muscle up to all ring movements.

Friday the 8th of April, 2011

Power clean-Work up to max in 10 minutes Deadlift 5-5-5+ (65-75-85% of your training max) (Add 10 pounds to your training max today) For time: 50 Lateral burpees