WOD 12/20/12

This picture has nothing to with fitness or the post. I just thought it was funny. WOD A) 5x 12 KB snatches 1.5/1 pood (6 each arm) 8 KB one arm overhead squat 1.5/1 poor (4 each arm) 6 burpee box jump 30/24 30 double under 200 m run B) max bar hang 1 attempt C) max...

WOD 12/19/12

A) 30 tire flips for time B) “Nancy” 5x 400 m run 15 overhead squats C) 100 hollow...

WOD 12/17/12

A) Back squat 5@ 40% 5@ 50% 5@ 60% 5@ 75% 3@ 85% AMRAP @95% B) 5 minute AMRAP 10 wall ball 5 burpees rest 2 minutes 5 minute AMRAP 5 pull up 10 push up 15...

Hero WOD Friday “Randy”

“Randy” Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. WOD 75 power snatch 75/45

WOD 12/13/12

WOD A) 21-18-15-12-9-6-3 Good mornings 95/65 knees to elbows goblet squat 50/30 box jumps 24/20 B) 3x 1 minute planks