• WOD: Crazy Deads
  • The Workout for Wednesday, November 30th 2011 is: 12 min AMRAP of 12 Pullups 21 Deadlifts   Strength/Skill: KB Snatches

  • November 30, 2011
  • WOD: 5K!
  • The Workout for November 15th 2011 is: Run 5K No Whining

  • November 23, 2011
  • WOD: “Diane”
  • The Workout for November 22nd 2011 is: 21-15-9 reps of- Deadlifts 225/155# HSPU

  • November 21, 2011
  • WOD: “Sissy Test”
  • The Workout for November 17th 2011 is: 20-1 KB Swings 1-20 Burpees For Time

  • November 16, 2011
  • WOD: “Harkey”
  • The Workout for November 15th 2011 is: 3 Rounds of- 50 Double Unders 50 Situps 800m Run Strength- OverHead Squat 3-3-3

  • November 14, 2011
  • WOD: “The Chief”
  • The workout for november 14th, 2011 is: Tabata double unders rest 5 minutes, Then Complete 5 rounds of- 3 minute AMRAP 3 P Cleans 135/95# 6 Pushups 9 Squats Rest 1m

  • November 13, 2011
  • WOD: “LumberJack 20”
  • The Workout for November 11th 2011 is: 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m 20 DB Squat Cleans (45lbs each) Run 400m

  • November 10, 2011
  • WOD: “Claudia”
  • The Workout for November 8th 2011 is: 5 rounds for time of- 20 KB Swings 1.5/1 400m Run Strength: Weighted Pullups

  • November 7, 2011
  • WOD: “Ring’a Ding”
  • The Workout for November 7th 2011 is: Run 100m rest 30s Run 200m rest 30s Run 400m rest 5 mins Then 7 Rounds for time of- 3 Ring HSPU 10 Ring rows 15sec L-sit Strength: OHS 5,5,5

  • November 6, 2011
  • WOD: “Chutes And Ladders”
  • The Workout for November 3rd 2011 is: 14m AMRAP of- Thrusters 95/65# T2B 3-6-9-12-15-18-21…. Strength: Weighted Pullups

  • November 3, 2011