WOD

3.13.15 FRIDAY "15.3" 14min AMRAP of: 7 Ring Muscle Ups (scale- 14 WB Sit Ups, 7 Burpees) 50 Wall Balls…20/14 pounds…10 feet 100 Double Unders... Read More

3.12.15 THURSDAY "SWELLEN" 3 Rounds of: 400m Run 21 KB Swings…70/53 pounds 12 Chest to Bar Pull Ups For Time (14min Time Cap) Post time... Read More

3.11.15 WEDNESDAY "HAIL STORM" 42…30…18 of: Wall Balls…20/14 pounds…10/9 feet (8 Ring Muscle Ups after each set) (sub- 16 Ring Rows, 16 HR Push Ups)... Read More

3.8.15 SUNDAY ENDURANCE– “HOT CAKES” 27…24…21…18…15 of: Plate Burpees…45/25 pounds (Burpee with chest to plate, stand, ground to OH with plate) (800m Run after each... Read More

3.7.15 SATURDAY "PARTNER POUNDER" 2000m Row 200 Wall Balls…20/14 pounds…10/9 feet 200 KB Swings…70/53 pounds 100 HSPU's…floor For Time Post time, team and load to... Read More

3.6.15 FRIDAY "OPEN WOD 15.2" 0:00-3:00min 2 Rounds of: 10 OHS…95/65 pounds 10 Chest to Bar Pull Ups 3:00- 6:00min 2 Rounds of: 12 OHS…95/65... Read More

3.4.15 WEDNESDAY "PUNCH CARD" 7min AMRAP of: 45 High Wall Balls…20/14 pounds…12/11 feet 60 KB SDLHP…70/53 pounds 30 OHS…115/75 pounds 20 Ring Muscle Ups (sub-... Read More

3.1.15 SUNDAY ENDURANCE– "RUSSIAN BEAR" With a partner complete the following: 3 Rounds of: 2000m Row 100 Russian Twists…20/14 pounds 40 Burpees For Time Post... Read More

2.28.15 SATURDAY "DOUBLE PLAY" 2 Rounds of: 100 Double Unders 30 Burpee Onto Plate 30 Shoulder to OH…115/75 pounds 3min Rest For Time (13min Time... Read More

2.27.15 FRIDAY "15.1" 9min AMRAP of: 15 Toes to Bar 10 Deadlifts…115/75 pounds 5 Snatches…115/75 pounds For Total Reps immediately following: 6min to Establish 1RM... Read More