2013-12-06
5 Rounds 7 Deadlift (50-60% 1RM) 30 Air Squats 7 HSPU
2013-12-05
4 Rounds 10 Burpees 10 Situps 10 Wall Ball 10 Kettlebell Swings Rest 1:1 These rounds are all out efforts....
2013-12-04
“Death By” – Pull-ups and Shuttle Runs : 2 reps + 2 reps / 1 min With a continously running...
2013-12-03
10 min AMRAP Add one rep each round and continue until 10min is up (1,2,3,…) Box Jump Pushup Overhead Walking...
Member Spotlight – Jen Sinclair
Occupation: Principal, Dean Ray Stucky Middle School in Wichita. I’ve been with Wichita public schools for 22 years and this is...
2013-12-02
21-15-9 Shoulder to Overhead (Press, Push Press or Jerk) Toes to Bar Rest 21-15-9 Kettlebell Swing Burpees
2013-11-26
3 Rounds 4min AMRAP 4 Power Snatch 8 Box Jumps 12 Pushups Rest 1 min between rounds
2013-11-22 Partner WOD
w/ a partner complete the following: 20min AMRAP 10 Turkish Getups (alternating arms) 20 HSPU 30 Snatch 40 Burpee Pullup...