7.12.11 TUESDAY "LULLABY" 3 Rounds of: 400m Run 6 Wall Climbs For Time yaya!! Post time to comments Auxiliary: Tabata Sit Ups (with feet weighted... Read More
7.11.11 MONDAY "RANDY BELCH" 75 Power Snatch…75/45 pounds (at the top of every minute 3 burpees, 3 KTE's) *WOD starts with 3 and 3* For... Read More
7.9.11 SATURDAY "DIRTY DOU 2" With a partner complete: 4 Rounds of: 25m Tire Flip 400m Sled Pull…45/25 pounds cash out: 100 Burpees For Time... Read More
7.8.11 FRIDAY "DIZZY SPELL" 8min AMRAP of: 12 OHS…95/65 pounds 21 Double Unders 12 Sit Ups (straight leg) For Total Reps Post load and... Read More
7.7.11 THURSDAY "STRENGTH DAY" Day 1 of Strength Day Thursdays: We are going to be doing a modified version of Wendler's 5.3.1 program. Over the... Read More
WODs for EXPLODE LOCKDOWN: WOD 1- 8:00pm “FRAN” (5min time cap) 21…15…9 of: Thrusters…95/65 pounds Pull Ups WOD 2- 9:00pm “DEAD FROG” (5min... Read More
7.6.11 WEDNESDAY "BEACH WOD" 50…40…30…20…10 of: Wall Balls…20/14 pounds …10/8 feet KB Swings…53/35 pounds Box Jumps…24/20" box For Time (30min time cap) compliments of CF... Read More
7.5.11 TUESDAY LOCKDOWN WODs 8 and 11 "FLY CATCHER" 10-1 of: Power Cleans…115/75 pounds Toes to Bar For Time 10min Rest Then: "BED WETTER" 1000m... Read More
7.4.11 MONDAY HAPPY 4TH OF JULY!! **NO CLASS TODAY. ENJOY THE HOLIDAY. SEE YOU ALL TUESDAY!** Do this WOD at home or on vacation "ANNIE"... Read More