12.11.13

WOD

"Good Bye Shannon WOD"

25 HSPU
50 Air Squats
25 Snatches (65lbs/95lbs)
50 Box Jumps (20"/24")
25 Thrusters (65lbs/95lbs)
50 Push Ups
25 OVHS (65lbs/95lbs)
50 Double Unders
25 Walking Lunges (65lbs/95lbs)

Good Bye Shannon!!!! We will miss you very much! Love You! :)

12.10.13

WOD

21-15-9 "Prego WOD"

Step Ups/Box Jumps (20"/24")
Deadlifts (145lbs/235lbs)
Toes To Bar

Thanks to everyone who came out and had a good time participating in the "pregnancy wod." I know I had a few chuckles! :)

12.09.13

WOD

4 Rounds for time

25 Wall Balls (14lbs-9'/20lbs-10')
10 Power Snatch (75lbs/115lbs)
1 Minute Rest Between Each Round

12.06.13

WOD

Squat Your Butt Off - for time

25 Overhead Squats (65lbs/95lbs)
25 Front Squats (65lbs/95lbs)
25 Back Squats (65lbs/95lbs)
100 Air Squats

12.05.13

WOD

5 Rounds For Time

5 Hang Snatches (85lbs/115lbs)
10 Knees To Elbows
15 Burpees

12.04.13

WOD

Team of 4-30 min time cap

200 Pull Ups
200 Kettle bell swings (35lbs/62lbs)
200 Double Unders
200 Box Jumps (20"/24")

12.02.12

WOD

12 Min AMRAP

3 Hang Cleans (125lbs/205lbs)
7 Toes To Bar
37 Double Unders

STEPHENS 37th BIRTHDAY WOD!!!
HAPPY BIRTHDAY! :)