WOD

12.28.13 SATURDAY "LEAF ROWER" 6min AMRAP of: Calories on the Rower (every min on the min 3 Burpees) For Total Calories   Post time and... Read More

12.27.13 FRIDAY "WHISTLE BLOWER" 100 Wall Balls…20/14 pounds…10/8 feet (EMOM 1 Burpee, 3 Toes To Bar) For Time (10min Time Cap) Post time and load... Read More

12.26.13 THURSDAY "SPEAL VS. KHALIPA"  1 Clean n Jerk…155/110 pounds 1 Round of "Cindy" (5 Pull Ups, 10 Push Ups, 15 Air Squats) 2 Clean... Read More

12.25.13 WEDNESDAY NO CLASSES TODAY MERRY CHRISTMAS EVERYONE!

12.24.13 TUESDAY "12 DAYS OF EXPLODE XMAS" 1 Ring Muscle Up (sub: Bar MU or 3 ring rows, 3 ring dips) 2 OHS…95/65 pounds 3 Hang... Read More

12.23.13 MONDAY "DEADLY SINS" 7 Rounds of: 7 Thrusters…115/75 pounds 7 SDLHP's…115/75 pounds 7 HSPU's…25/floor 7 KB Swings…70/53 pounds 1min Rest For Time (20min Time Cap) Post time... Read More

12.22.13 SUNDAY ENDURANCE: "JANE N GAIN"  3 Rounds of: 10 G.I. Janes 1mile Run For Time Post time to comments OLYMPIC– Snatch

12.21.13 SATURDAY "HAMMER FIST" 3 Rounds of: 21 Wall Balls…20/14 pounds…10/8 feet 15 Chest to Bar Pull Ups 400m Run For Time Post time and... Read More

12.17.13 TUESDAY "GROUND CHUCK" 7min AMRAP of: 14 Back Squats…135/95 pounds 14 Pull Ups For Total Reps Post total reps and load to comments

12.15.13 SUNDAY ENDURANCE– "JANE GAME" 30min AMRAP of: 3 G.I. Janes 9 10m Shuttle Touches 12 Calorie Row For Total Reps   Post total reps to... Read More