This is really cool! WOD 7′ amrap of: 10 Push Press 95/65# 10 Pullups rest 2′ then 7′ amrap of: 10 DL 225/185 10 ring/fixed dips and for those of you struggling with ring dips here is a ring dip progression to try
[Continue reading…]30s
January 25, 2012 By Leave a Comment
WOD 30 dball 30 dbl unders 30 wall balls 30 dbl unders 30 box jumps 30 dbl unders 30 burpees 30 dbl unders 100m fence run after each set of dbl unders check the main site tomorrow, CFSJ should be demo-ing the WOD
[Continue reading…]OH Lunges are good for you
January 24, 2012 By Leave a Comment
Linda AKA 3 bars of death
January 23, 2012 By Leave a Comment
WOD 10-9-8-7-6-5-4-3-2-1 reps of Deadlift 1 1/2 BW Bench BW Clean 3/4 BW another benchmark WOD to record in you log book that I know you all faithfully using to enter all your workouts
[Continue reading…]bring a friend sunday
January 22, 2012 By Leave a Comment
Don’t forget, Sunday’s you can bring a friend free. Workouts are programmed with the new person in mind. WOD Tabata 20 seconds on 10 sec off kettlebell swings pushups russian twists air squats
[Continue reading…]Tabata!
January 21, 2012 By Leave a Comment
WOD 8 rounds of 20 sec work and 10 sec of: pushups rest 1 min then 8 rounds of 20 sec work and 10 sec of: hurdle hops The science behind tabata as appeared in Men’s Fitness, May 2004 The Tabata Protocol–named after Izumi Tabata, Ph.D., a former researcher at Japan’s National Institute of Fitness [...]
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