Wednesday 11/15/11

T-shirts and hoodies are here!
Partner workout
250 burpees for time. One partner does work, the other does 1 squat everytime a burpee is done.
You may switch as often as you want. (These will count if you are still in the burpee challenge)

pre- wod challenge:
1 min max stair climbers on 16″ box
(add partners reps together for score)

Tuesday 11/14/11

Shirts and hoodies should be in by tuesday afternoon!

3 rounds for time
 12 Deadlifts (225/155)
15 Wall balls
21 Sit-ups

Challenge: 7 mins to achieve most consecutive double unders

Murph Monday

Very proud of you guys, everyone did Tuesday’s wod with out scaling down to toothpicks. I’m sure many of you have been swearing my name under your breath every time you go down stairs, or get up out of a chair this week.

Yep, this might be our last chance to get out and do your favorite wod this year. You have the option to do a 1600m row to sub the cold run or do a half murph if you feel you are not quite ready.

WOD: Murph
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Dean has 2nd place at 53:12
Bo is in 3rd at 54:08

This wod is blank on the board for the ladies, time to get some names up there.

New Blog

We now have a place for anyone members of the gym or not to post comments, ask questions, or talk crap to each other. This will soon be where all the WOD’s are posted and hopefully will be a link from the main site.


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