WOD 020112

Partner Wallballs
500 Wallballs
60 second intervals
Every 60 seconds you get as many wallballs in as you can between you and your partner until you get to 500. Your 60 seconds of work is your partners 60 seconds of rest.

Flaming enthusiasm, backed up by horse sense and persistence, is the quality that most frequently makes for success.
Dale Carnegie 

WOD 013112

4 Rounds
1 minute each round
Push press 65/45
Jumping Air Squats
Farmer Carry
Burpees
Flutter Kicks
Rest
It's the beginning of the month. So, for those of you who bought shirts please put your shirt money with your dues money. Shirts should be done in 2 weeks or less. Hopefully in time for the competition work out.

WOD 013012

4 Rounds
10 Overhead Squats
15 Chin Ups
20 Kettlebells
4 Wall to Wall Sprints
We just got the potholes grated out of the driveway so please go slow up and down so we can pack it down. Try to drive on the edges. Militants who are in the competition, try to do it today. I want your heaviest deadlift you can do without dropping it at the top, 5 in a row.

sunday wod @ 1:30

Crosstown Throwdown WOD 4

7 Rounds 5 Right Arm KB/DB Snatches 5 Left Arm KB/DB Snatches 15 Hands off Deck Push Ups (feet on 45# plate) 25 Double Unders (or 75 Singles) Today is the last day to order shirts. $20 a piece. You can pay with your February dues next week.

WOD 012612

100 Box Jumps 100 Sit Ups 100 Air Squats 100 GHD Back Ext. Congratulations Marissa for getting your pullups! Awesome Fran time Tony! He got a 2:35!

Fran

21-15-9
Thrusters
Pull Ups
Rest for 5-10 Minutes
10 Minutes Stretching Session
Welcome to The Box Ina!
We will be having our annual Valentines Day WOD on Saturday Feb. 11th. Wear pink and red, especially you men. It's a time to dress quite....gay. We will also be doing a mid-stream body fat test with the callipers to see where we are all at. So keep up the good work on eating good and keep your butts in the gym.