WOD   3 Rounds for Total Reps 1 min Kb swing 35/55 1 min sprawl 1 min sit up 1 min wall ball 10/20 1 min rest

One week into the nutrition and push up challenge! The hard part is over. Keep up the hard work everyone!   WOD 1. Annie 50-40-30-20-10 Double under Sit up 2. Row 1000m 3. 30 Wall balls 10/14 30 Kettlebell swings 35/55    

http://www.youtube.com/watch?v=PQKBlJJOxpw Why are they called medicine balls anyway? According to Wikipedia, it’s origin is way back in the old days with some Greek dude. I’m glad to see that they are still popular after all that time. WOD   2 RFT 30 Wall Ball 14/20 30 Rev Wall Ball 30 Med Ball Push Up 30 Med Ball Sit Up   [...]

Check out Jenn and Rob rocking the two person front squat during Rob’s nitro circus birthday workout. Everyone really pulled together, came up with some great strategies, and just got after it.   Today is one of those ever-so-fun workouts that starts at ten reps and descends down to one. Usually round 10 and part of 9 aren’t too bad. [...]

If you do not have a partner, one will be provided for you. One person working at a time. This WOD is done chipper style: all reps of the first exercise must be completed before moving on to the next.   WOD   100 Wall Ball 14/20 1 Med Ball Complex 6/10 100 Box Jump 20/24 1 Med Ball Complex [...]

Today we start the post-Thanksgiving recovery.  Thanks to Tiffany Hopkins for getting us off to a great start with this little chipper.  Happy 27th Tiff!   WOD For time: 27 Deadlift 135/195 27 abmat situps 27 Double unders 27 Wall balls 14/20 27 Kettle bell swings 35/55 27 push ups 27 Clean and Jerks 75/115

Fight Gone Bad Style…each exercise is performed for max # of reps in 1 minute, followed by a 1 minute rest. Score is total # of reps.   WOD   3 Rounds Single Under Kb Swing 35/55 Wall Ball 10/20 Hammer Swing Sit Up 1 min rest

Monday….It’s your very first opportunity of the week to kick some butt!   WOD 3 RFT 10 wall balls 14/20 10 pull ups 10 K2E 10 burpees then… Front squat 3-3-3-3-3

WOD Row 1000m 75 wall ball 10/20 Row 500m 25 pull up Deadlift 5-5-5

This one is gonna be heavy. Scale accordingly.   WOD   3 RFT Run 1 lap (320m) 15 Wall Ball 14/20 9 SDHP 95/135