11.12.13

WOD

3 Rounds For Time

30 Double Unders
15 Toes To Bar
10 Overhead Squat (65lbs/95lbs)

11.07.13

WOD

5 Rounds (Count Your Reps)

30 Seconds (Max Effort) Burpees
30 Second Rest
30 Second (Max Effort) Kettle Bell Swings (53lbs/70lbs)
30 Second Rest
30 Second (Max Effort) Sit Ups
30 Second Rest

11.05.13

WOD

5 Rounds For Time

3 Power Cleans (75% of your body weight)
10 Pull Ups
5 Push Ups

11.04.13

WOD

3 Rounds

1 Minute at each station, 1 Minute rest between each round

TGU (35lbs/53lbs)
Box Jumps (20"/24")
Cal Row
KBS (35lbs/53lbs)
Double Unders

10.29.13

WOD

21-15-9

Power Snatch (95lbs/65lbs)
Pull Ups

GasCity Newsletter>November 2013

10.24.13

WOD

4 Rounds For Time

5 Power Snatches (85lbs/115lbs)
10 Toes To Bar
15 Burpees