• 10312013

    Coach Ben is a peculiar person. He doesnt celebrate Halloween. But Halloween is scary! So here is a scary workout! Skill: 10 minutes of practice: Skin the cat Wod: 35 min cap. 5 rounds 10 squat snatch 135/95 20 knees to elbows 30 box jumps Rest 2 min Snatch should be scaled to no more

  • 10252013

    Skill Wall walks: accumulate 20 reps —– WOD 5 rounds Bear crawl 100′ Broad jump 100′ *Do 3 burpees after every 5 broad jumps

  • 10242013

    WOD Buy in: Row 750 3 rounds 30 squat cleans 95/65 30 hr push-ups Cash out: Row 750

  • 10232013

    Skill 5 rounds 100 yard sprint Rest 1 minute —– WOD 5 dead lifts 315/205 10 toes to bar 15 AbMat sit-up

  • 10222013

    Skill Back squat 2 reps every minute on the min for 15 minutes. Start at 135/95 add weight each minute —– WOD – 20 min cap Run 700 m 50 Kb swings 70/50 40 burpees Run 350 30 kb swings 70/50 20 burpees Run 700 m