November 2009

Source: Flickr

Complete as many rounds as possible in 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Post rounds completed to comments

Big Dawgs: complete as Rx'd
Pack: sub 60 skips instead of 15 double-unders
Pups: sub 60 skips and sub 15 sit-ups instead of GHDs

Source: Flickr

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post WOD challenge:
"Pullup ladder"
Do 1 pull up the first minute.
2 Pull ups the second minute.
3 Pull ups the third minute.
Continue as long as you are able.

Welcome to Mack Willis our newest member!

Source: Flickr

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Big Dawgs: Perform this WOD as Rx'd (full body weight)
Pack: Perform this WOD with a less than body weight back squat
Pups: Perform this WOD with air squats instead of weighted back squats

Post rounds completed to comments.

Source: Flickr

What would a Grand Opening be without traffic-crippling roadwork? That's exactly what's been cooked up for us. It looks like the intersection of Atlanta Rd and Spring Rd has been blocked due to extensive road work.

If you're coming from Smyrna, or I 285, I recommend the following route:read more...