• WOD Nov 1, 2013

    PARTNER WOD: Complete 10 rounds for time of: 20 KB Swings (53/35) 15 Wall Balls (20/14) 10 Burpees Partners must alternate tasks throughout workout, with only one partner working at a time For Example: Round 1: Partner A – 20 KBS, Partner B – Wall Ball Shots, Partner A – 10 Burpees; Round 2: Partner

  • WOD Oct 31, 2013

    WOD Oct 31, 2013 In teams of three, complete 4 sets each of: 500 Meter Row Burpee Box Jump Overs x 15 reps 115/75 lb Overhead Squats x 10 reps Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task. http://www.youtube.com/watch?v=MAghJ2YwJ8k

  • WOD Oct 30, 2013

    500m Row Followed immediately by: Max Russian Kettlebell Swings in 2 minutes Every minute on the minute for 20 minutes Even Minutes – 5 Power Cleans (155/115) Odd Minutes – 10 Goblet Squats