5.7.13 TUESDAY "POWER BALL" 21…15…9 of: Power Cleans…135/95 pounds WB Sit Ups…20/14 pounds (EMOM 3 Burpees) Meghan Post time and load to comments
Daily WOD
5.6.13 MONDAY "KETTLECORN" 4 Rounds of: 3min AMRAP of: 12 Air Squats 9 KB Swings…70/53 pounds 6 Toes To Bar 2min Rest For Total Rounds... Read More
5.5.13 SUNDAY ENDURANCE- "5K BELOW" 3 Rounds of: 1mile Run 15 Pull Ups 25 Thrusters…45/15 pounds 3min Rest For Time Post time and load to... Read More
5.3.13 FRIDAY "TEST SUBJECT" 15 Ring Muscle Ups (sub: 30 Ring Rows, 30 HR Push Ups) 15 Squat Snatch…115/75 pounds 15 HSPU's…25/floor 15 Power Snatch…115/75... Read More
5.2.13 THURSDAY "GUT CHECK" 4 Rounds of: 5 Burpee Box Jumps…24/20" box 50m Sled Pull…135/90 pounds 300m Row 5 Burpee Box Jumps…24/20" box 2min Rest... Read More
5.1.13 WEDNESDAY "ARMORY" 10…9…8 of: Ring Dips Reverse Grip Pull Ups 400m Run 7…6…5 of: Ring Dips Reverse Grip Pull Ups 400m Run 4…3…2…1 of:... Read More
4.30.13 TUESDAY "HANG TOUGH" 21…15…9 of: Hang Cleans…115/75 pounds Front Squat…115/75 pounds Push Press…115/75 pounds For Time (10min Time Cap) Madison Post time and load... Read More
4.29.13 MONDAY "HARRY POTTER" 16min AMRAP of: 16 KB Swings…70/53 pounds 8 Toes to Bar 16 Wall Balls…20/14 pounds…10/8 feet 8 Pull Ups (EMOM 2... Read More
4.26.13 FRIDAY "THE GALLOWS" 5 Rope Climbs 10 Thrusters…95/65 pounds 4 Rope Climbs 9 Thrusters…95/65 pounds 3 Rope Climbs 8 Thrusters…95/65 pounds 2 Rope Climbs... Read More
4.25.13 THURSDAY "ALI BABBA" 12min AMRAP of: 3 Snatches…115/75 pounds 200m Run 6 Snatches…115/75 pounds 200m Run 9 Snatches…115/75 pounds 200m Run 12 Snatches…115/75 pounds... Read More
4.24.13 WEDNESDAY "SHORT BUST" 30 G.I. Janes 3min Rest 60 Pull Ups 3min Rest 30 High Double Dip Wall Balls…20/14 pounds…12/10 feet For Time Post... Read More
4.23.13 TUESDAY "CASH FLOW" 10min AMRAP of: cash in: 500m Row 50 Push Ups 50 KB Swings…53/35 pounds 50 Box Jumps…20/18" box 50 Sit Ups... Read More
4.22.13 MONDAY "OHS YEAH" 65 OHS…115/75 pounds (EMOM, 3 Chest to Bar Pull Ups) For Time Post time and load to comments Auxiliary: Parralette... Read More
4.21.13 SUNDAY ENDURANCE- "FROG LUNG" 6 Rounds of: 800m Run 15m Burpee Broad Jump 3min Rest For Time Post time to comments OLYMPIC- Clean... Read More
4.20.13 SATURDAY "ROAD RASH" 2 Rounds of: 100m Sled Drag…70/45 pounds 21 HSPU's…25's/floor 15 Toes to Bar For Time Matt Post time and load to... Read More
4.19.13 FRIDAY "EYE ON THE PRIZE" 800m Run 4 Rope Climbs 16 Single Arm DB Snatch…(heavy) (alternate each round) For Time Post time and load... Read More
4.18.13 THURSDAY "F*D/TIME" 5 Rounds of: 300m Row 10 Burpees onto plate For Time Post time and load to comments Auxiliary: Max Unbroken Reps... Read More
4.17.13 WEDNESDAY "EVERLAST" 10 Rounds of: 10 KB Swings…70/53 pounds 3 Wall Climbs 10 Wall Balls…20/14 pounds…10/8 feet 3 Wall Climbs For Time (Time Cap... Read More
4.16.13 TUESDAY "MAMA JAMMA" 12min EMOM of: 4 Push Press…135/95 pounds 5 Back Squats…135/95 pounds 6 Toes to Bar Slowest Round is your score ... Read More
4.15.13 MONDAY "FRESH AIR" 12min AMRAP of: 12 Power Cleans…135/95 pounds 12 HR Push Ups 12 Chest to Bar Pull Ups 12 Wall Ball Sit... Read More
4.14.13 SUNDAY ENDUURANCE- "RUN TEST" 1mile Run 3min Rest 1200m Run 2min Rest 800m Run 1min Rest 400m Run For Time Post time to... Read More
4.13.13 SATURDAY "ABBOTT N COSTELLO" Partner Up! With a partner complete the following: 100 High Wall Balls…20/14 pounds…12/10 feet (each partner must do one rep... Read More
4.11.13 THURSDAY "DIRTY HARRY" 3 Rounds of: 50m Prowler Push…180/90 pounds 250m Row 15 Wall Ball Sit Up…20/14 pounds 2min Rest For Time Post time... Read More
4.10.13 WEDNESDAY "GAS TANK" 15min AMRAP of: 5 HSPU's…25/floor 15 KB Swings…70/53 pounds 25 Air Squats (Every min on the min 5 Pull Ups) For... Read More
4.9.13 TUESDAY "FLAT LINE" 5 Rounds of: 100m Sprint 8 Ground to Overhead…155/105 pounds 6 Burpees Over Bar 3min Rest For Time Eddie and Jason ... Read More
4.8.13 MONDAY "CHIP STACK" 100m Reverse Sled Pull…135/90 pounds 400m Run 20 G.I. Janes 20 Toes To Bar 40 High Wall Balls…20/14 pounds…12/10 feet 6... Read More
4.7.13 SUNDAY ENDURANCE- "3,2,1 ENDURANCE" 3000m Row 200 Double Unders 1mile Run For Time (repeat WOD from 9.30.12) Coach Lauren Post time to comments OLYMPIC-... Read More
4.6.13 SATURDAY "OPEN WOD 13.5" Complete as many rounds and reps as possible in 4 minutes of:15 Thrusters…100/65 pounds15 Chest to Bar Pull Ups If... Read More
4.5.13 FRIDAY "DEAD BALL FOUL" 5 Rounds of: 12 Deadlift…225/155 pounds 18 Wall Ball Sit Ups…20/14 pounds (every min on the min 3 Burpees) For... Read More
4.4.13 THURSDAY "WIND TALKER" 3 Rounds of: 4 Wall Walks 8 Burpee Box Jumps…24/20" box 16 KB Swings…70/53 pounds 48 Double Unders For Time (repeat WOD... Read More
4.3.13 WEDNESDAY "THUNDER CAT" 12min AMRAP of: Thrusters…155/95 pounds (every 3min on the min 200m Run) For Total Reps Kelly Post load and total reps... Read More