WOD – Page 436 – Building a FIT Community

Monday 9-10-12

Posted on September 9, 2012 by Coach

Fran 21-15-9 Thrusters (95/65#) Pull Ups […]

Friday 9-7-12

Posted on September 6, 2012 by Coach

Helen 3 RFT: Run 400m 21 KBS (53/35#) 12 Pull Ups […]

Deadlift H1- 15 minutes to work up to a heavy single Deadlift. Not a 1RM. EOM (Every Other Minute) Perform: 5 Deadlifts (225/135#) 5 Box Jumps (30/18″) Working with a partner, one of you will work at minutes- 0,2,4,6,8,10. The other at 1,3,5,7,9,11. Step down on each box jump. No bounding. This has been a […]

Tuesday 9-4-12

Posted on September 3, 2012 by Coach

Thruster 1-1-1-1-1-1-1 ___ 3 RFT: Run 400M 10 Toes To Bar 5 Burpees Rest 1 minute between each round. […]

Monday 9-3-12

Posted on September 2, 2012 by Coach

DON’T FORGET —–> WE WILL ONLY HAVE ONE WOD AT 10AM TODAY <—– Team Murph Run 1 Mile 100 Pull Ups 200 Push Ups 300 Squats Run 1 Mile Complete in teams of 4-5. I’m going to add in another wrinkle for you guys. See ya in the morning!! […]