Sunday the 13th of March, 2011

“Orange Crush” Row 500 meters Thruster 95/65 Row 500 meters Pull ups Row 500 meters Thruster 95/65 Row 500 meters Pull ups While partner 1 rows,  2 completes AMRAP thrusters or pull ups. Score is total reps subtracted from time. Last completed 12.5.2010 WOD SUP coming to Miami May 7th! Coach notes: Run 1k/hip and shoulder mobility/each partner completes all tasks above/hip and shoulder mobility

Saturday the 6th of March, 2010

Moving Day WOD 1pm Pick up as much weight as you can, carry it 400 meters, drop it, run back. 60 minutes, as much weight as possible. Running and Olympic class canceled for the day

Thursday the 11th of February, 2010

Back Squat 2-2-2-2-2-2-2-2-2-2 Rest 60 seconds between sets Rest as needed 5 rounds with a partner: Sprint 200 meters, Plank Hold While partner 1 runs, partner 2 holds plank. Each drop from plank equals a 5 burpee penalty. Burpees must be completed by both partners immediatly. Of Interest: Shane Hamman interview on Starting Strength