Saturday the 4th of February, 2012

9:00am 305 workout Joe's going away party WOD at 11am, hang out after. WODAPALOOZA is today. Come cheer on Pete, Dibo and Wess at Bayfront park!

Friday the 3rd of February, 2012

"400 meter runs with intentions on becoming a better runner" If your runs are 1:00-1:30 perform 8 rounds on 3 minutes If your runs are 1:30-2:00 perform 6 rounds on 4 minutes If your runs are 2:00-2:30 perform 4 rounds on 5 minutes *Use your first round run to decide which set you will use for your workout. Trainer tip: Want a better workout? Aim to stay within 5 seconds of your first run. Big Trouble in Little Haiti!

Thursday the 2nd of February, 2012

For time: 75 pound Back squat, 50 reps 15 foot Rope climb, 5 ascents 75 pound Back squat, 40 reps 15 foot Rope climb, 4 ascents 75 pound Back squat, 30 reps 15 foot Rope climb, 3 ascents 75 pound Back squat, 20 reps 15 foot Rope climb, 2 ascents 75 pound Back squat, 10 reps 15 foot Rope climb, 1 ascent SCORES Big Trouble in Little Haiti!

Wednesday the 1st of February, 2012

Press 1-1-1 (20 minute time limit) Rest as needed WOD 21-15-9 100 meter run Muscle snatch (95/65) (7 minute cap) -No second knee bend! SCORES Immediately after cap 3 minute AMRAP Shoulder taps Rx-Back to wall Big Trouble in Little Haiti!

Tuesday the 31st of January, 2012

For time 100 Burpees 1 Mile run 100 KB swings (53/35) Rx+ (70/53) SCORES Supplement 50 Superman rocks Big Trouble in Little Haiti!

Monday the 30th of January, 2012

  Front squat 1-1-1 (20 minutes time limit) Rest as needed WOD 7 rounds 7 Front squat (50% of max) 7 C2B pull-ups (10 minute cap) SCORES Immediately after 10 min cap 5 minutes of V-ups Break up sets as needed Big Trouble in Little Haiti!

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