November 2012

5 Rounds:Max Set Pull Ups90 sec RestMax Set Ring Dips90 sec Rest 3 Rounds…

5 Rounds:10 Toes To Bar3 Rope Climbs20 Box Jump 24/20" Back for the 3rd…

Overhead Squat 1-1-1Front Squat 1-1-1Squat 1-1-1 3 Rounds, 90 seconds each:3 Bar Muscle UpMax…

3 Rounds For Time:15 Deadlift 275/18515 Handstand Push Up50 Double Unders400m Run Not everyone…

5 Sets of the following complex:Clean PullHang Squat CleanSquat Clean Every 2 minutes for…

Everyone doing GHRs and GHDs; Dao and Cherie doing some banded sumo deadlifts …

"Joe"10 Rounds:10 Thrusters 95/6510 Bar Facing Burpees10 Pull Ups57 Double Unders In memory of…

5 Rounds Each For Time:40, 30, 20, 10m Yard Suicide20 KB Swing 53/3510 Burpee…

Run 5k, or just don't. Did a little damage this morning, but what a…

Front Squat 5-5-5-5-5-15 3 Rounds:2:00, 1:30, 1:00 min AirDyne of Row2:00, 1:30, 1:00 min…

3 Rounds For Load:5 Clean and PressRest 30 sec5 Weighted Pull UpRest 30 sec…

EMOTM For 10 Minutes:1 Hang Snatch + 1 Snatch (85% 1RM) 5 Rounds For…

Some of the Saturday Strength crew working…

WOD Dave Mering sent me this photo yesterday of himself with the gang at…

AMRAP 20 Minutes:250m Row12 Toes To Bar24 Box Jumps 20/18" Some of you may…

Squat 5-5-5-5-5-20 3 Rounds Each For Time:Burpee Broad Jump 150ft3 Split Jerks @ 80%…