“Tabata” Pull-ups Sit-ups Push-ups Squats (20 seconds of exercise 10 seconds of rest for 8 intervals. Complete all 8 intervals of one exercise before going to the next. Add the lowest round of each exercise to get your Tabata score) …then “Tabata Run” (Sprint for 40 seconds, rest for 20 seconds) Post Tabata score to...Read More

Hang Squat Clean3-3-3-3-3 (Start in the hanging position, catch in the full squated position, and then stand to full hip extention) Post max load to commentsRead More

For time: 4 rounds of: Run 400m 25 Squats …then Run 1 mile Post time to commentsRead More

Rest or Make-up Post WOD and time to commentsRead More

Run 5K For time Meet at LaFortune, by the entrance of the playground area, at your regular class time Compare to 06 Feb 09 Post time to commentsRead More

“Karen” 150 Wall Ball Shots (20lb) For time Post time to commentsRead More

For time: 10 Burpees10 Pull-ups 10 rounds Post time to commentsRead More

Front Squat 3-3-3-3 Back Squat 5-5-5-5 Post max loads to commentsRead More

For Time: Run 400m 50 Thrusters (65/45) 30 Pull-ups Run 800m 25 Thrusters (65/45) 15 Pull-ups Run 400m Post time to commentsRead More

New, and a little BIGGER tires!! Farewell “Tour” Run 400m (prior to each round) 21-18-15-12-9 reps of: Box Jumps (24/20)Pull-upsWall Ball Shots (20/12)Push-upsOverhead Squats (65/45) For time Post time to commentsRead More