WOD 12/31/12

Last WOD of the year! 31 pull ups 31 ring dips 31 DB thruster 35/20 31 handstand push up run 800m 31 KB swing 2/1.5 pood 31 HOG push up 31 toes to bar 31...

Hero WOD Friday “Danny”

        “Danny” Complete as many rounds in 20 minutes as you can of: 24 inch Box Jump, 30 reps 115 pound Push Press, 20 reps 30 Pull-ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along...

WOD 12/27/12

This video is an oldie but a goodie. WOD A) 3x 400 m run with med ball 20/14 20m overhead lunge with med ball 20/14 20 med ball clean 20/14 20 knees to elbows B)”Annie” 50-40-30-20-10 double under sit...

WOD 12/26/12

A) 20 minute AMRAP 5 chest 2 bar pullups 10 wall ball 20/14 15 kb swing 1.5/1 pood B) 30 GHD...