WOD

7.12.12 THURSDAY "DEJA VU' 6min AMRAP of: 400m Run (done once) 18 Wall Balls…20/14 pounds…10/8 feet 16 KB SDLHP's…70/53 pounds 14 Toes To Bar 12 HSPU's…25/15 plates 6 G.I. Janes... Read More

7.11.12 WEDNESDAY "BIG UPS" 21…15…9 of: Chest to Bar Pull Ups Box Jumps…28/24" box For Time (repeat WOD from 11.1.11) Alison Post time and load... Read More

7.10.12 TUESDAY "NANCY" 5 Rounds of: 400m Run 15 OHS…95/65 pounds For Time Lauren Post time and load to comments Auxiliary: Tabata Russian Twists

7.9.12 MONDAY "PUB CRAWL" 5 Rounds of: 20 Pull Ups 20m Bear Crawl For Time Justin  Post time and load to comments

7.8.12 SUNDAY REST DAY

7.7.12 SATURDAY "MURKY WATERS" 1000m Row 50 Burpees 20 Wall Scales…8/6' feet For Time Taryn Post time and load to comments

7.6.12 FIRDAY "BAR BRAWL" 21…15…9 of: Deadlift…95/55 pounds Hang Cleans…95/55 pounds Front Squats…95/55 pounds Push Press….95/55 pounds For Time   Post time and load to... Read More

7.5.12 THURSDAY "PONG" 15…10…6 of: 10m Shuttle Touches HSPU's…25 plates For Time Congrats Paige!! 1st Muscle Up! Post time and load to comments Strength: Weighted... Read More

**6am, 9am and 12pm Classes ONLY today** 7.4.12 WEDNESDAY "FIRE BALL" With a partner complete: 2 Rounds of: 100m Partner Ball Toss…20/14 pound ball -partner... Read More

**9am and 12pm class ONLY 4th of July** 7.3.12 TUESDAY "HUMAN RESOURCES" 21…15..9 of: Hang Snatch…95/55 pounds OHS…95/55 pounds Chest to Bar Pull Ups HR... Read More