WOD~
Max clean and jerk
Then....
Tabata Mash up sets!
1. Tabata squats / box jumps
Rest 2 min
2. Tabata pull ups / push ups
Rest 2 min
3. Tabata hallow hold / superman hold

Post weight and lowest numbers to sets.

Seventh Heaven

WOD~ "7th Heaven"
7 rds:
7 thrusters (95/65#)
7 pull ups
7 burpees

Post time and weights to comments.

FIRE POWER!

BZ showing off his guns -- I still wish we had a before picture! :) Looking good BZ!

WOD~

Bench Press 3x5

Then....

"Annie"
50-40-30-20-10
Double unders
Sit ups

If you can't do double unders, sub triple single skips.
Post times to comments.

Nick Joins the 400 Club!

Nick pulls 400lbs on his DL! Our 400 club is growing!

WOD~

100m lunge

100m sprint

21 DL (225/185#)

100m lunge

100m sprint

15 DL

100m lunge

100m sprint

9 DL

Post weight and time to comments.

CONGRATULATIONS NICK AND JASMINE!

CONGRATULATIONS TO NICK AND JASMINE WHO GOT MARRIED THIS PAST WEEKEND!

WOD~

21-15-9

400m run

snatches 95/65#

OHS

Post weights and time to comments.

Hoover Ball Photos~ Part Duece!

WOD~

Two parts-->

Part one: "Helen"

3 rounds:

400m run

21 KB swing

12 pull ups

Then...

Part 2:

Tabata sit ups and tabata squats, no rest between tabata sets

Post times and weights to comment

Hoover Ball Photos Part 1

WOD~
BS 3x5
Bench 3x5

Then...

Team Row
Post weight sets to comment.