Author Archives: admin

WOD 8-17-2015

Post Image

Warm up 3 rounds 8 min cap 10 Push ups 12 Ring rows 15 Med ball clean WOD 21 min cap 4 rounds 25 Kettlebell swings 50 Double under or 100 singles jumps 14 Bench press 70% max Originally posted 2015-08-17 19:01:45.

Share
read more

WOD 8-15-2015

Post Image

Warm up 3 rounds 8 min cap 20 med ball clean 10 push ups 20 box step ups WOD 21 min cap 5 rounds 20 Thrusters 20 mountain climbers 20 pull ups 10 toes to bar Originally posted 2015-08-15 12:30:50.

Share
read more

Broccoli Beef Stir-Fry

Post Image

Take a break from take-out by making a home cooking savory broccoli beef stir-fry. This delicious mouthwatering broccoli beef stir-fry features nutritious broccoli and mushrooms smothered in a savory sauce. Serve over a bed of brown rice or black rice for a complete meal. Broccoli Beef Stir-Fry Ingredients 1 cup uncooked brown rice 2 cups water + 1/2 cup 1/2 inch […]

Share
read more

WOD 8-13-2013

Post Image

Warm up 8 min cap 3 rounds 12 butterfly kicks 12 wall ball shots 30 cross crunch 8 push ups WOD 28 Min cap 4 rounds 25 Deadlifts 10 Bench press 80% 2 min break Originally posted 2015-08-13 05:25:40.

Share
read more

WOD 8-12-2015

Post Image

Warm up 8  min cap 3 rounds 12 lunges to front kick Run 200M 10 good mornings WOD 25 min cap 5 rounds 15 box jumps 20 kettlebell swings 20 double unders or 65 singles 10 Hand stand Push ups Originally posted 2015-08-12 04:31:42.

Share
read more

WOD 8-11-2015

Post Image

Warm up 8  min cap 3 rounds 12 Jump squats 12 slam ball 10 mountain climbers Weightlifting 5/5/5/5  80% Max Push press WOD 15 min cap 30-20-15 reps Pull ups Thrusters Originally posted 2015-08-11 03:19:32.

Share
read more