WOD

11.27.13 WEDNESDAY "BURNT LUNG" 10 Rounds of: 15 Wall Balls…20/14 pounds…10/8 feet 5 Burpees 400m Run For Time Post time and load to comments No 7pm Class... Read More

11.26.13 TUESDAY "UP IN SMOKE" 8min AMRAP up Ladder of: 3 Burpee Onto Plate 3 Hang Snatch…115/65 pounds 6 Burpee Onto Plate 6 Hang Snatch…115/65... Read More

11.24.13 SUNDAY ENDURANCE– "TOKYO DRIFT" Every 3min for 30min: 10 Calorie Row 400m Run For Slowest Round Post time to comments OLYMPIC– Snatch

11.23.13 SATURDAY "187" 4 Rounds of: 1min Rope Climbs 1min- Plate Burpees…45/25 pounds 1min Rest For Total Reps Post total reps to comments

11.19.13 TUESDAY "HANG MAN" 9min AMRAP of: 30 Double Unders 8 HSPU's…floor 10 Hang Cleans…95/55 pounds For Reps Post load and total reps to comments

11.18.13 MONDAY "SHEPARDS PIE" 21…15…9 of: Knees to Elbows OHS…115/65 pounds For Time (10min Time Cap) Post time and load to comments

11.17.13 SUNDAY ENDURANCE– "RESET BUTTON" 2 Rounds of: 10min AMRAP of: 200m Run 5 Pull Ups 7 HR Push Ups 9 Air Squats 2min Rest... Read More

11.16.13 SATURDAY "BURN NOTICE" 10 Ring Muscle Ups 21 KB Swings…70/53 pounds 400m Run 15 KB Swings…70/53 pounds 400m Run 9 KB Swings…70/53 pounds 400m... Read More

11.15.13 FRIDAY "TWO FOR THE SHOW" with a partner complete the following: 3 Rounds of: 750m Row 12 Wall Walks 100m Reverse Sled Pull…135/90 pounds... Read More

11.12.13 TUESDAY "TRIPLE THREAT" 12min AMRAP of: 100 Double Unders then remainder of 12min: 9 Toes to Bar 7 Clean n Jerks…135/95 pounds 5 Burpee... Read More