Today’s WOD: (yes it’s late!) -100M Farmer’s Walk -50 Snow Angels -50 Sit-Ups -100M Walking Lunges -50 Kettlebell Swings -50 Push Press w/ 45# Bar -100M Walking Lunges -50 Knees-to-Elbows -50 Double-Unders or Tuck Jumps -100M Farmer’s Walks -Take care of your hands! A few tips: -Excessive chalk will dry out your hands and lead to cracks and eventually tears. …
WOD 7/7/08
Today’s WOD: 5 Rounds: -9 Dumbbell Squat Cleans -9 Pull-Ups -9 Dumbbell Thrusters
WOD 7/3/08
Today’s WOD: 30-25-20-15-10-5 -Wall Ball Shots (20# guys, 12# girls) -Overhead Sit-Ups (20# DBs guys, 10# DBs girls)
WOD 7/2/08
Today’s WOD: AMRAP 20: -400M Run -Max Rep Press(75# guys, 45# girls) A couple things: -no classes friday! -T-Shirts will be ready to pre-order by Monday; we’ll post the price ASAP.
WOD 7/1/08
Today’s WOD: 7 Rounds: -10 Deadlifts -25 Double-Unders or 100 Singles
WOD 6/30/08
Today’s WOD: “Upside Down Angie” -100 Squats -100 Sit-Ups -100 Push-Ups -100 Pull-Ups
WOD 6/27/08
Today’s WOD: 21-18-15-12-9-6-3 -DB Thrusters -SDLHP -Megan and Lorena doing kipping pull-ups.
WOD 6/26/08
Today’s WOD: 21-18-15-12-9-6-3 -Dumbbell Cleans (Full Squat) -Burpees -Rick Bucinell of Team OBX lifting this past Saturday at CFRVA. Sorry the video is a little dark!
WOD 6/25/08
Today’s WOD: “Helen” 3 Rounds: -400M Run -21 Kettlebell Swings -12 Pull-Ups -Justin about to press 5# over his bodyweight.
WOD 6/23/08
Today’s WOD: Deadlift 5-3-3-2-2-2-1-1-1-1 then Tabata Squats Rippetoe’s analysis of the Deadlift