WOD, 10/28/09: 5 x 3 Backsquat then… Every minute, on the minute, for 12 minutes complete: 5 Ball Slams (20, 14) 5 Chest Slap Push ups 5 Squat Jumps 5 KB Swings (70, 53) If you cannot complete the task within the minute, this WOD turns into a 12 minute AMRAP with no rest.   Remember what [...]

WOD, 10/28/09: “Nate“ Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups (sub 2 pull-ups, 2 ring dips/4 box dips if you cannot do a muscle-up) 4 Handstand Push-ups (sub box HSPUs or shoulder press if you cannot do a HSPU) 8 2-Pood Kettlebell swings Many of you have successfully been [...]

WOD: 10/27/09 Practice weighted clean and jerks then… 2 rounds of: 2 minute Row for Max Calories 1 minute rest 2 minute Max rep Burpee Box Jumps 1 minute rest 2 minute Max rep GHD Sit ups 1 minute rest 2 minute Max rep Double Unders Total up all reps and calories rowed for total score. DP [...]