12-31-2012

SWOD (Strength Workout Of the Day)

BACK SQUATS (85% OF YOUR 1 REP MAXIMUM)
5-5-5-5-5

REST 5 MINUTES

WOD (Workout Of the Day)

AMRAP (As Many Rounds As Possible) IN 15 MINUTES:

10 FRONT SQUATS (MALES 95 LBS./ FEMALES 65 LBS.)
10 BOX JUMPS (MALES 24" BOX/ FEMALES 20" BOX)
10 TTB (Toes To Bar)

12-29-2012 and 12-30-2012

Rest days.  Stay motivated.

12-28-2012

Hero WOD: "Severin"

For Time:

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
If you've got a twenty pound vest or body armor, wear it.

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. 

Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah. 

12-27-2012

"Tosh":
3 rounds of: (200m, 400m, 600m)
After each interval, rest the same duration it took you to run the last interval.

12-26-2012

The Burpee Mile:
Do broad-jump burpees to cover one mile distance. WOD demo here.
A track works best, but any known distance mile will work.

12-25-2012

Christmas Day:Run 5k , but every 2:00 do 20 pushups and 20 squats.  It pays to go fast.  Merry Christmas!

12-24-2012

Eight Tired Reindeer:

Four Rounds for Time:
Dasher 100m Run
Dancer: 10 Burpees
Prancer: 25m Lunges
Vixen: 25 Air Squats
Comet: 25 Pushups
Cupid: 25 Situps
Donner: 25 Mountain Climbers
Blitzen: 25 Flutter Kicks

Get your workout in early and finish up that last minute shopping.
Due to holiday routine, this weeks WODs will require no equipment.  No excuses.

12-21-2012 through 12-23-2012

Rest days.  Spend some time with friends and family.

12-20-2012

SWOD (Strength Workout Of the Day)

3 reps EMOM (Every Minute On the Minute) for 10 minutes:
Deadlift ( 85% of your 1 Rep Maximum)

Rest 5 Minutes

WOD (Workout Of the Day)

AMRAP (As Many Rounds As Possible) in 10 Minutes:

10 Kettlebell swings (substitute with a dumbell as necessary to scale weight)
10 Box Jumps (Males 24" box/ Females 20" box)

12-19-2012

SWOD (Strength Workout Of the Day)

Shoulder Press (85% of your 1 RepMaximum)
3 reps EMOM (Every Minute On the Minute) for 10 minutes

Rest 5 minutes

WOD (Workout Of the Day)

4 RFT (Rounds For Time):

10 Push Press (65% of your 1 Rep Maximum)
10 TTB (Toes To Bar)
400 meter run

12-18-2012

SWOD (Strength Workout Of the Day):

Back Squats
3-3-3-3-3-3-3 (85% of your 1 Rep Maximum)

Rest 5 Minutes

WOD (Workout Of the Day):

AMRAP (As Many Rounds As Possible) in 12 Minutes:

12 Front Squat (Males 135 lbs./Females 95 lbs.)
12 Pull-ups
12 Burpees

12-17-2012

KELLY

5 ROUNDS FOR TIME OF:

400 METER RUN
30 BOX JUMPS (MALES 24" BOX/ FEMALES 20" BOX)
30 WALL BALL SHOTS (MALES 20 LB. BALL/ FEMALES 10 LB. BALL)

Dec. 15-16

Rest Days....Or, make-up days for whatever you had to miss this past week.

Letmeshowyousomthin

Safety Stand Down!!! Enjoy your Holiday Routine....You've EARNED it!

For the hardcore obsessive compulsive devout followers: 

BRADLEY

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.

He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

For time:

10 Rounds of:

Sprint 100m

10 pull ups

Sprint 100m

10 burpees

Rest 30 sec.

Strength WOD

Deadlift EMOM (Every Minute, On the Minute) for 7 minutes

2 reps at 315/245/or your body weight on the bar (pick one, or go heavier)

Daily WOD

AMRAP in 15 min:

6 Box jumps, 24"

8 Toes to bar

12 Kettle bell swings, 2 pood/1 pood(sub 70lb dumbbell or 35lb Dumbell respectively)

                                             Turkey Fry at Noon!!  Thank you to the Chiefs!

Sports Day or Run 5k.

CFOT Hoodies will be in Friday - final cost is $32 each.

Note: Power Clean catch is when hips are above the knee. Squat clean, aka Full Clean, aka Clean, is where the hips are BELOW the knee in the catch.

Your Choice:

"Elizabeth" (CF mainsite benchmark WOD)
For time: 21-15-9 reps of
135lb power clean
Ring Dips

OR

"Lizzie" (CF Football favorite)
For Time: 12-9-6-3 reps of
185lb power clean
Ring Dips

For Time:
30 Muscle Ups

Scaled:
Big dawgs: Rxd. (You are not a big dawg for this WOD if you cannot complete a MU).
Porch: If unable to perform a Muscle up, substitute 4 pull ups followed immediately by 4 dips, for 30 sets.
Pack: 4 pull ups/4 dips for 20 sets
Buttercups: 3 assisted pull ups/3 assisted dips for 10 sets.

A Muscle Up is one of the hardest upper body exercises to perform, however is not even a rated gymnastic movement. It is simply how a ring man BEGINS his routine.

12-8-2012 and 12-9-2012

Rest days.

FYI - You can add CrossFit Overtorque to your iphone's home screen. Simply tap the box at the bottom of the screen while viewing the website on your device and select "Add to Home Screen" to have your WOD just a tap away.

12-07-2012

FRIDAYS ARE HERO WOD DAYS AT CROSSFIT OVERTORQUE



For time:
50 Pull-ups
400 meter run
21 Thrusters (Males 95 lbs./ Females 75 lbs.)
800 meter run
21 Thrusters (Males 95 lbs./ Females 75 lbs.)
400 meter run
50 Pull-ups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

12-06-2012

SWOD (Strength Workout Of the Day)

Front Squat (80% of your 1RM)

3-3-3-3-3-3-3

Rest 5 Minutes

WOD (Workout Of the Day)

4 Rounds for time:

5 Overhead Squats
10 TTB (Toes To Bar)
400 Meter Run

12-5-2012

SWOD (Strength Workout Of the Day)

Shoulder Press - EMOM (Every Minute On the Minute) for 10 minutes:
5 Repetitions (75% of 1RM)

Rest 5 minutes

WOD (Workout Of the Day)

AMRAP (As Many Rounds As Possible) in 7 minutes:

7 Push Press (Males 135 lbs./ Females 95 lbs.)
7 Box Jumps

12-4-2012

SWOD (Strength Workout Of the Day)

Back Squats (85% of your 1 Rep Maximum)

3-3-3-3-3-3-3

Rest 5 minutes

WOD (Workout Of the Day)

50-35-20

Wall Ball Shots (Males 20 lb. ball/ Females 10 lb. ball)
Pull-Ups

 12-3-2012

SWOD (STRENGTH WORKOUT OF THE DAY)

Power Clean
3-2-1-3-2-1-3-2-1
(* Use your heaviest set of 3, heaviest set of 2, heaviest set of 1 rep... Repeat 3 times)

WOD (WORKOUT OF THE DAY)

AMRAP (As Many Rounds As Possible) in 12 Minutes:

6 Deadlift (Males at 275lbs. /Females at 185lbs.)
12 Push ups

12-1-2012 and 12-1-2012

Rest days.

11-30-2012

Hero WOD: "Griff"

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Reminder: Today is the last day to order CFOT hoodies.

11-29-2012

Warmup: as desired.

WOD: “Crossfit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

(Work up to 1RM at each of the three lifts - your score is the combined weight of your single best successful attempt at each movement: 1RM Squat + 1RM Press + 1RM Deadlift.)

11-28-2012

Play a sport.

This diet plan is not endorsed by the USCG or FDA - it's better.

11-27-2012

Strength/Skill:

3 x 12 Ring Dips, Max Effort on Final Set

WOD:
AMRAP in 15 min
5 x Sumo Deadlift High Pulls 115lbs/85lbs
5 x Pushups
5 x Box Jumps 24"/20"

Do work.

11-26-2012

Strength/Skill

Overhead Squat
Every minute on the minute, 5 reps for 10 minutes

* Choose a weight you can do all 10 rounds unbroken (work on technique/efficiency)

WOD

21-15-9

Front Squat (115#/75#)
Burpee
Push Press

Monday motivational quote.

11-24-2012 and 11-25-2012

Rest days.

(Sorry, no shopping.)

11-23-2012

STRENGTH WOD

BACK SQUATS (80% OF 1RM)
3-3-3-3-3-3-3

REST 5 MINUTES 

WOD                                                                                  

"HANSEN"

FIVE ROUNDS FOR TIME:

30 KETTLEBELL SWINGS (MALES 2 POOD (72 LBS)/ FEMALES 1.5 POOD (54 LBS))

30 BURPEES

30 SIT-UPS

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

11-22-2012

"TURKEY TROT"

RUN A 5K (3 MILE RUN)

CrossFit Overtorque Hoodies

We will be placing an order for CFOT hoodies soon after the Thanksgiving holiday.
They will be "Tri-Silver" (Light Gray) American Apparel Tri-Blend hoodies with black graphics.  They'll cost between $25-30 depending on the size of our order.
The tentative design is below.
Please place orders by leaving a comment on this post with your name and size. (They are unisex - ladies may want to order a size smaller - fellas, they are "athletic fit.")  Please have orders in by December 1st - so that we can get our shipment in before the holidays.

11-21-2012

"GRACE RACE"

FOR TIME:

400 METER RUN

10 CLEAN AND JERKS (MALES 135 LBS. / FEMALES 95 LBS.)

400 METER RUN

10 CLEAN AND JERKS (MALES 135 LBS. / FEMALES 95 LBS.)

400 METER RUN

10 CLEAN AND JERKS (MALES 135 LBS. / FEMALES 95 LBS.)

400 METER RUN

11-20-2012

Strength WOD

Snatch Grip Deadlift 3-3-3-3-3-3-3

Rest 5 minutes

WOD

AMRAP (As Many Rounds As Possible) in 15 Minutes:

5 Deadlifts (Males 225 lbs./ Females 145 lbs.)
10 Pullups
15 Burpees

11-19-2012

AMRAP (As Many Rounds As Possible) IN 10 MINUTES OF:

20 PUSH-PRESS ( 75 lbs. males /55 lbs. females)
20 BUTTERFLY SIT-UPS
20 FRONT SQUATS ( 75 lbs. males /55 lbs. females)

11-16-2012 Hero WOD: "Roy"

"Roy"
Five rounds:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. 

He is survived by his wife Amy and three children, Michael, Landon and Olivia. 

11-15-2012

WOD
- 50 Air Squats
- 400m Run
- 40 Situps
- 400m Run
- 30 Pushups
- 400m Run
- 20 Pullups
- 400m Run
- 10 Burpees

11-14-2012

O's vs E's Football 2012.

11-13-2012

Strength/Skill:

4 x 10 strict pulls (band assist if needed for full range of motion)

WOD:
Snatch Balance: 3-3-2-2-2-1-1-1-1-1 reps

We'll be putting together a hoodie order just after Thanksgiving - they make great Christmas presents!

11-12-2012 WOD for Warriors

The WOD:
As Many Rounds as Possible in 15 minutes:  

RX INTERMEDIATE BEGINNER
11 Ground to Overhead (95/65) Push Press (65/45) PVC Thrusters
11 Bar Facing Burpees Bar Facing Burpees Burpees
12 20/16# Wall Ball (10') Med Ball Squats Air Squats
22 Double Unders DU or sub 3-1 singles Jumping Jacks
7 Hand Stand Push-ups Elevated Pushups (on med ball) Pushups

 

11/11/12 signifies this year's Veteran's Day, the day set aside by Congress to "celebrate the service of our Nation's veterans", the 22 double unders and 7 Handstand Pushups represent the 22.7 million living veterans we aim to serve. 

11-10-2012 and 11-11-2012

Rest Days.

Shout out to those who are participating in the Glow Run on Saturday.  Please continue to let us know of upcoming events, so that we can post them on the "Events" page.

Also, please be reminded that we will be meeting at CrossFit NOLA on Monday 12 November to participate in the Team RWB WOD for Warriors.  Thanks in advance for taking time to encourage camaraderie between our USCG team and the community we serve.

Details:
Time: Arrive by 1145 to sign waivers.
Location: 8422 Burthe St New Orleans, LA 70118
Cost: Sweat.

Contact LT Austin if you have any other questions.

11-9-2012 Hero WOD

"Danny"
AMRAP in 20 min of:
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups 
(scale weight/box as needed)

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. 

Daniel is survived by wife Jenni and daughter Jojiye.

11-8-2012

Warmup:
3 Rounds:
10 PVC Overhead Squat
10 Pull-ups
10 Dips
10 GHD Sit-ups
10 GHD Back Extensions

WOD
AMRAP in 10 Minutes:
10 Overhead Squats @ 85/55 lbs
10 Box Jumps
10 Hand Release Push Ups

11-7-2012

Play a sport or run 5K.

On Monday, 12 November, we will be partnering with CrossFit NOLA to complete Team RWB's WOD for Warriors.  CF NOLA has graciously offered to host us as guests for the WOD to encourage cooperation and appreciation between the local community and our USCG vets.  We'll be joining them for a FREE WOD at 1200.
Please contact LT Austin before COB Friday to let him know if you plan on attending.  And though the event is not a fundraiser, please feel free to stop by the the Team RWB shop and support their cause!

11-6-2012

Warmup/Skill
Double under drills EMOM for 5 min
(Try to get 75 DU's in)

WOD
10-9-8-7-6-5-4-3-2-1
135#/75#
Hang Power Cleans
Close Grip Bench Press

Vote.

11-5-2012

WOD
5 Rounds
15 Push Press (135/95)
30 Doubleunders
15 Toes to Bar
30 Doubleunders

11-3-2012 and 11-4-2012

Rest Days.

11-2-2012

Workout of the Day

A.
Four sets of:
Power Clean 1.1.1
(rest 10 sec between each clean)
rest 2-3 min

then

B.
As many rounds as possible of:
Hang Squat Clean x 6
Hand release push ups x 12
(hands come off the ground at the top of push up)

Strength
Six sets of:
Push Press + Jerk
Rest 30 sec
Unbroken Pull Ups x 10-15 Reps
Rest 3 min

WOD
"Karen"

For Time:
150 Wall Ball Shots

Notes:
For strength do one Push Press and the one Jerk(Push or Split) without racking the bar in between. Focus on speed! For "Karen" find you rhythm and don't stop. KEEP BREATHING!

Happy Halloween!

WOD:

GO PLAY A SPORT!

10-30-2012

Strength
3 Sets of:
Dumbell Walking Lunge x 20 steps
Rest 60 sec
Side Plank Hold for 30-45 sec each side
Rest 60 sec

WOD
For Time:
400m Run
30 Front Squats
30 Box Jumps
400m Run

Notes:
Front Squats should be heavy. Pick a weight that will require you to complete them in 3 to 5 sets. Box Jumps should be high. Stack weights on top of the box if you have to.

10-29-2012

A Taste of the Shootout:

Strength:
Deadlift 3-3-3-3-3 for max load

WOD:
For Time:
50 doubleunders (or 100 singles)
15 clean and press (135/95lbs)
40 doubleunders (or 80 singles)
10 clean and press (135/95lbs)
30 doubleunders (or 60 singles)
5 clean and press (135/95lbs)
20 doubleunders (or 40 singles)

The Deep South Shootout.

10-27-2012 & 10-28-2012

Rest Days.

Best of luck to our folks competing in the Deep South Shootout this Saturday.  Rep the CFOT well.

Keep checking out the events page for upcoming competitions and races - and news on the team RWB WOD for Warriors being hosted here at CFOT in November!

Friday, 10-26-12

"CF-Montgomery"

400m Run
50 Jumping Squats
40 Pushups
30 Knees to Elbows
20 Burpees
10 Deadlifts (185)
20 Burpees
30 Knees to Elbows
40 Pushups
50 Jumping Squats
400m Run

Thurs, 10-25-12

Push Press

3-3-3-3-3 (80% of your 1RM)

Rest 5 Minutes

"Sucking Wind"

For time:
400m Run
21 pull-ups, push-ups, sit-ups, air squats
400m Run
15 pull-ups, push-ups, sit-ups, air squats
400m Run
9 pull-ups, push-ups, sit-ups, air squats
400m Run

Weds, 10-24-12

EMOM (Every Minute On the Minute for 5 minutes)
2 weighted pullups, 3 strict pullups, 4 kipping pullups
Rest 5 Minutes

Dirty 30
30 GHD Situps
30 Deadlifts (Males @ 225 lbs, Females @ 155 lbs)
30 Double Unders
30 Over Head Squats (Males @ 95 lbs, Females @ 65lbs)
30 Hand Break Pushups

Tues, 10-23-12

Front Squat
10,3,3,3

Rest 5 Minutes

Frun
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 400 meters
95 pound Thruster, 9 reps
9 Pull-ups

                         

Thurs, 10-22-12

EMOM (Every Minute On the Minute, 7 Minutes)
2 Cleans (85% of your 1RM)

Rest 5 Minutes

3 Rounds for time of:
15 Hang Power Cleans (males @ 135 lbs., females @ 95lbs.)
15 Burpees

Sat and Sun, 10-20 and 10-21, 2012

Active rest. Catch up on your homer projects/chores.

OR

Be lazy and enjoy your weekend.

Cheers!

Fri, 10-19-12

"GRACE"

For Time:

30 reps, 135lbs, Ground to overhead

One of Crossfits best Benchmark WODs that demonstrates how functional movements allow an individual to lift large loads over long distances-quicklyYou may clean and jerk, power clean and press, or however you can to get the bar off the ground to full extension at the top of a shoulder press.

Big Dawgs- Rxd

Pack- 115lbs

Puppies- 95lbs

Buttercups- 45lb bar



Thurs, 10-18-12

Strength:
Front Squats, 3x5
then
Back Squat, 1 set of 15-20 reps
*Pick a weight that is a challenge but still able to hit 15 reps minimum. Aim for unbroken set.

WOD:
21-18-15-12-9-6-3 reps of each:
Ring Dips
Toes To Bar
Push ups

Wed, 10-17-12

Sprints: 10x100yds, 45sec rest between efforts

OR

Play some Ultimate Frisbee like they do down by the Bayou.
*Do your best to jog back to your endzone after a point has been made!! Kee

Tues, 10-16-12

Strength:
Deadlift, 3x5
60 sec rest between efforts

WOD:
"Lynne"
5 rounds of max reps:  (not timed)
Bodyweight Bench Press (same amount on bar as your weigh)
Pull ups

We're on twitter - @CFovertorque

Monday, 10-15-12

Strength: 
Back Squat, 3x5

METCON (Metabollic Condtioning):
Three rounds for time of:
135 pound Squat clean, 10 reps
20 Box jump, 24" box

Big Dawgs- Rxd
Pack- 115lb squat cleans
Puppies- 95lb squat clean

* The Squat clean is different from a "power clean", in that the catch is when the crease of your hip is lower than your patella, similar to the bottom of a normal full front squat. (reference exercises and demos link above for further guidance).

REMINDER: Barbells for Boobs is taking place this Friday night at CrossFit Hammond.  Let's get a few folks to drive up and take part for a great cause.  See LT Austin for details.

10-13-2012 and 10-14-2012

"Rest" Days.

CFOT reps will be competing in the Warrior Dash in Denham Springs this Saturday.  Check out the "Events" page for more upcoming races and competitions...

10-12-2012 Hero WOD: WOOD

"Wood"
5 Rounds of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. 

He is survived by his wife Elvi, his mother Allison, and his father David.

10-11-2012

Strength/Skill:
Deadlift 3-3-3-3-3 to max weight

WOD:
8 rounds
10 (Ring) Dips
10 GHD Sit-ups

10-10-2012

Sports Day.

Get outside and play a sport.

Solicitation: We have a handful of CFOT t-shirts left.  See LT Austin, if interested.

10-9-2012

Strength/Skill
20 Turkish get-ups each arm (not for time) 35lb/15lb

WOD
5 Rounds: 
10 Thrusters 115lb/75lb
25 Double unders (sub: 3 singles = 1 double under)

Reminder: The first phase of On Ramp intro classes begins today at 0630.  See LT Mitchell-Wurster or any of our Level 1 trainers for more info.

10-8-2012

Stremgth/Skill:
20 Handstand Pushups

WOD:
For time: 100 Burpee Pull-ups

10-6-2012 & 10-7-2012

Rest day.

A few announcements:

October is Breast Cancer Awareness month.  In support of efforts to find a cure, CrossFit Hammond will be hosting "Amazing Grace," a fundraising event organized by Barbells for Boobs on October 19th.  CrossFit NOLA will be attending along with many other local boxes.  Please support the event, or if you can't make it - make a donation to the cause and buy some cool swag here.  

Team RWB has put together the worldwide WOD for Warriors, an event to raise funding and support for wounded veterans in the US.  CrossFit Overtorque is planning on participating in the event, here or at another local box on November 11th.

Please keep checking the "EVENTS" tab on the main page for info on these and other local events - and let us know if there are others you want us to get in on.

WOD

Five sets of:
Walking Lunges with Dumbells x 20 steps
Rest 45 seconds
Push-Ups x 15-20 reps
Rest 45 seconds
Supine Body Weight Row x 8-10 reps
Rest 45 seconds
Double-Unders x 30-50 reps
Rest 45 seconds

Notes:
Pick a weight for the lunges that makes it a challenge to finish all 20 steps. Add weight to Push-Ups and Rows if the reps are too easy. For the rows you can use a box to elevate you feet while you hang from a racked bar or a set of rings. Double-Unders are when the jump rope passes twice underneath your feet every time you jump. If you cannot due Double-Unders substitute jumping and touching a target 12" above your reach.

10-4-2012

Strength:
Take 12-15 mins to build to a heavy Power Clean single.

WOD:
5-4-3-2-1
Trip up and down the new Pull up ladder
Stone lift

Notes:
For the stone lift set the yoke rack up in the grass and adjust the height so that the cross bar is slightly above the belly button. Lifting a stone over the bar and dropping on the other side in the grass counts as one lift. Pick a stone that is a challange.

10-3-2012

WOD:
Go play a sport!

Our gym will be closed today so that our new Infinity rack can be installed. This combined with the cooler weather makes today a great opportunity to hone those Ul-Tee skillz.