Tuesday

Track WOD: 9.17.2013

4 x 100 with :30 seconds rest

3 x 200 with :45 rest

2 x 400 with 1:00 rest

3 x 200 with :45 rest

4 x 100 with :30 seconds rest

*If you don't show up, because we're running, there will be retribution!  

Funday

WOD: 3 Rounds for Time

• 100m Farmer's Carry (AHAP)
• 20 Box Jumps (24/20)
• Building Run

Thursday

WOD:    OH Squat 3,3,3,3,3
                 Front Squat 2,2,2,2,2
                 Back Squat 1,1,1,1,1

9/11

Today we will suffer and endure in honor of the almost 3,000 Americans who died on 9/11 and for all those we've lost in our fight on terror!

WOD: In teams of 2 complete the following

9 Burpees
11 Toes 2 Bar
2 Rope Climbs

600m Run to Pull-Up Bars 

10 Rounds of
  -18 Pull-Ups
  -22 KBS 


600m Run to Pull-Up Bars 

9 Burpees
11 Toes 2 Bar
2 Rope Climbs

*Caryy a KB on the runs. 

Tuesday

WOD: "Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

Chris Spealler WOD Demo - video [wmv] [mov]

Monday

WOD: Deadlift
1 Rep every other minute for 20 min.

In this WOD you will complete 10 sets of 1 with approx. 2 minutes rest between sets. Start at about 70% of your 1RM and gradually increase the weight.