Fight Gone Bad (modified)

One minute each:  20# wall ball, rower, sumo-dead high pulls, tire jumps (approx. 20 inches),  1pood kb swings, rest

3 rounds.  Score= lowest rep total and lowest recorded wattage avg. on the rower.

Enjoy! 

5 x 5 overhead squats

We are officially open.  Come by and get your WOD on! 

Thanks to all who came out.  Two exciting new pieces of equipment arrived today...Pics tomorrow.  Try not to lose sleep guessing about them! :)

Some pics of fantastic overhead squatting form from today's WOD:

6.14.2008 WOD:

WOD performed with a partner.  Partner A holds 25lb "implement" (kettle bell, kitty litter sandbag, etc) overhead while Partner B runs.  Partners trade off and perform the following:

40 yard sprint, Bear crawl back

40 yard sprint, Standing long jump back

40 yard sprint, run backwards back

40 yard sprint, right leg hop back

40 yard sprint, left leg hop back

40 yard sprint, ten burpees, sprint back

40 yard sprint, 10 squats, sprint back

40 yard sprint, 10 pushups, sprint back

40 yard sprint, 10 alternating lunges, sprint back

40 yard sprint, sprint back.

Weight must be cleanly transferred to partner before running!  (no dropping weight!)

Water!

Lots of brand new faces today!  Thanks to all who came out.  Congrats to MarK Brock and MarC Mayes for winning today's Partner WOD!  

Hope to see everyone this week and/or next Saturday.  Tell a friend!

Thanks to all who came to the open house! 

10 single leg squats (alternating)

12 ring dips

15 pullups

We had an informal group WOD this afternoon,  Lee got his first chance to see the box and came on down to get his WOD on.  Thanks everybody for coming to the box to play today.