• **Davidson in the App Bay Workout: “Fight Gone Bad” In this workout you move from each of five stations after a minute. This is a [...]

  4-24-11

  April 24, 2011
• **Tilton pulling the 5″ at Sta. 6 For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 [...]

  4-23-11

  April 23, 2011
• “Hammer” Five rounds, each for time, of: 135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 [...]

  4-18-11

  April 18, 2011
• Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 120 pound Overhead squat, 30 reps 10 Muscle-ups WOD Demo [...]

  4-17-11

  April 17, 2011

• *Sta. 6 new pull up bar Workout: “Linda” Deadlift 1 1/2 times your body weight Bench press your body weight Squat Clean 3/4 your body [...]

  4-12-11

  April 12, 2011
• 21-18-15 Front Squat 135lbs Push ups Situps then rest 1 min. and perform: 20 Burpees 500 meter row Rowing video

  4-11-11

  April 11, 2011
• Eva Tabata What? Tabata Treadmill Tabata Squat Tabata Push up Tabata Situp *Perform 20 seconds on and 10 seconds of for 8 rounds.  Switch to the [...]

  4-6-11

  April 6, 2011
• For time: Row 50 Cal 50 Dead Lift w/ 135lbs 50 Dumb Bell Thrusters w/ 30lbs 50 Box Jump 50 Med Ball Cleans 50 Double Unders

  “Filthy Fifty”

  April 5, 2011

• April Fools Day The 5″ Hose: For time: Run 1/4 mile 25 Dumbell Bench Press w/ 50lbs 25 Wall Ball w/ 20lbs 25 Deadlift w/ 185lbs 25 Burpee [...]

  4-1-11

  April 1, 2011