by AP | Apr 30, 2013 | WOD Blog
First Annual King Cares 5K Saturday May 11th @ 9:00 am – click here for more info PART 1: Run 3 or 4 Laps in under 6 Min PART 2: Group Shoulder Prep PART 3: 3 x 7 R & 7 L Single Leg KB Deadlift PART 4: “GOAT DAY” 20 Min EMOM Odd Min –... by AP | Apr 29, 2013 | WOD Blog
SIGN UP TODAY FOR THE PALEO CHALLENGE THE DEADLINE IS FRIDAY!!! CONDITIONING OPTION PART 1: 3 Rounds NOT for time 3 Wall Walks 5-10 Elevated Ring Rows 5-10 HR Pushups PART 2: For time 40 Burpees 50 DUs 30 Burpees 50 DUs 20 Burpees 50 DUs or STRENGTH OPTION... by AP | Apr 29, 2013 | WOD Blog
Tickets for the Paleo Challenge are on sale now until this Saturday so if you want in sign up here. The entry fee goes toward prize money and a journal that includes point tracking sheets, a shopping list, online resources etc. Paleo Challenge 1st Place Winner Lisa... by AP | Apr 28, 2013 | WOD Blog
CONDITIONING OPTION “BUMPER 2 BUMPER” With a teammate working one at a time complete for time: 100 Burpees jumping onto bumper 1 Lap with Bumper 100 Air Squats – if bumper touches ground start over at zero 1 Lap with Bumper 100 OH Walking Lunges 1... by AP | Apr 28, 2013 | WOD Blog
SIGN UP TODAY FOR THE PALEO CHALLENGE!!! OLY WOD 7 x 1 Pull + 1 Power Clean + 1 Full Clean 5 x 2 Clean First Pull – heavy as possible CROSSFIT WOD Complete the following in any order. Rest as needed. 1. ROW. 10 x 30 sec Work / 30 sec Rest for total meters. 2.... 
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