June 2011

MAX EFFORTDeadlift 3,3,3+ WOD1000m rowdeadlift 135/95lbs 50 reps* After the athlete finishes the 1000m row, they will have to complete 50 deadlifts, BUT every minute on the minute they will have to perform 5 burpees on the spot. This WOD will be scored on total time. The burpee timer will begin after the first deadlift […]

MAX EFFORTDeadlift 3,3,3+ WOD1000m rowdeadlift 135/95lbs 50 reps* After the athlete finishes the 1000m row, they will have to complete 50 deadlifts, BUT every minute on the minute they will have to perform 5 burpees on the spot. This WOD will be scored on total time. The burpee timer will begin after the first deadlift

MAX EFFORTSnatch 3,3,3+ WOD For time:Run 800m 30 snatchesRun 800m

Max Effort/Skill DevelopmentMuscle up progressions/pull up. WOD: For time:Run 800 meters30 Muscle-upsRun 800 meters post times thoughts to comments…………. ……….

HOLIDAY HOURS******* On The 2nd of July there will NOT be a TEAM WOD. And the 4th of July we will be closed…the 5th of July TBD***** Thank you. MAX EFFORTPower clean 3,3,3+Push Jerk, 3,3,3+ WODFor time:Run 800 metersClean and Jerk, 30 repsRun 800 meters

Israel, Team WOD at 9:45am everyone else come at 10am!!! TEAM WOD AT 10am Israel, Team WOD at 9:45am everyone else come at 10am!!! TEAM WOD AT 10am Israel, Team WOD at 9:45am everyone else come at 10am!!! TEAM WOD AT 10am

MAX EFFORTDeadlift 5,5,5+ WODAMRAP in 15 minutes of 5 pull ups10 deadlifts (bodyweight)15 box jumps

MAX EFFORT Shoulder press 5,5,5+ WODcomplete for time:800m run15 shoulder press 95/65lb800m run 15 push press 95/65lb800m run15 push jerks 95/65lb Post loads to comments….

*****There is some profanity in above video****** Yesterday was Joanie’s Birthday, Lets wish her a good one and have a good workout together. Birthday burpees anyone? MAX EFFORTFront Squat 5,5,5+ WODFor time complete the following:10 squat cleans 135/95lb50 sit ups8 squat cleans40 sit ups6 squat cleans30 sit ups4 squat cleans20 sit ups2 squat cleans10 sit

Aaron and Justine show off their Handstand skills while on vacation in Maryland MAX EFFORT Power snatch 5,5,5+orSnatch 5,5,5+ WODIn honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife