3.17.13 SUNDAY ENDURANCE- "LUCKY CHARMS" With a Partner complete: 6 Rounds of: 20 High Wall Balls…20/14 pounds…12/10 feet 20 Med Ball Burpees…20/14 pounds 800m Lucky... Read More
Daily WOD
3.16.13 SATURDAY "OPEN WOD 13.2" 10min AMRAP of: 5 Shoulder to Overhead…115/75 pounds 10 Deadlifts…115/75 pounds 15 Box Jumps…24/20" box For Total Reps Kelly and... Read More
3.15.13 FRIDAY "BARSTARS" 6 Rounds of: 2 Bar Muscle Ups 4 Chest to Bar Pull Ups 6 Pull Ups 8 Burpees 1min Rest For Time... Read More
3.14.13 THURSDAY "AFTER BURNER" 5 Rounds of: 15 SDLHP's…95/55 pounds 15 HR Push Ups 400m Run For Time Dave Post time and load to comments... Read More
3.13.13 WEDNESDAY "TOUGH RUTTER" 8min AMRAP of: Row 70 Calories with the time remaining complete as many rounds and reps of: 7 Thrusters…155/105 pounds 14... Read More
3.12.13 TUESDAY "REGURGITATE" 3 Rounds of: 40 Double Unders 30 KB Swings…70/53 pounds 20 Chest to Bar Pull Ups 10 HSPU's For Time (15min Time... Read More
3.11.13 MONDAY "BALLS OF FIRE" 12min AMRAP of: 6 Hang Cleans…135/95 pounds 12 Toes to Bar 24 High Wall Balls…20/14 pounds…12/10 feet For Total Reps... Read More
3.10.13 SUNDAY ENDURANCE- "SHELF LIFE" 40min AMRAP of: 3 Pull Ups 5 Push Ups 7 Air Squats 10m Bear Crawl (Every 5min 400m Run) For Total... Read More
3.9.13 SATURDAY "OPEN WOD 13.1" 17min AMRAP of: 40 Burpees 30 Snatches…75/45 pounds 30 Burpees 30 Snatches…135/75 pounds 20 Burpees 30 Snatches…165/100 pounds 10 Burpees... Read More
3.8.13 FRIDAY "PUMP AND RUN" 3 Rounds of: 10 Ring Muscle Ups (sub: 10 Bar MU's or 30 Ring Rows, 30 Ring Dips) 400m Run... Read More
3.7.13 THURSDAY "OPEN SEASON" 12min AMRAP of: 6 Power Cleans…115/75 pounds 12 Wall Ball Sit Ups…20/14 pounds 24 Double Unders For Total Reps Workout... Read More
3.6.13 WEDNESDAY "CINDY'S PUNCH" cash in- 50 KB Swings…53/35 pounds then: 10 Rounds of: "Cindy" (5 Pull Ups, 10 Push Ups, 15 Air Squats) then: cash... Read More
3.5.13 TUESDAY "PUNCTURED LUNG" 3 Rounds of: 35 Cal Row 35 Wall Balls…20/14 pounds…10/8 feet For Time Jarrod Post time and load to comments Auxiliary:... Read More
3.4.13 MONDAY "DIRTY BUTTON" 50 Burpees over Bar 40 Toes to Bar 30 Box Jumps…24/20" box 20 Power Snatch…135/95 pounds For Time (14min Time Cap)... Read More
3.3.13 SUNDAY ENDURANCE– "RUN TESTY" 1mile Run 50 KB Swings…53/35 pounds 3min Rest 1200m Run 40 KB Swings…53/35 pounds 2min Rest 800m Run 30 KB... Read More
3.2.13 SATURDAY "EARTH MOVER" 1000m Row 50 Dips 50 KB Swings…53/35 pounds 50 Thrusters…65/45 pounds For Time Post time and load to comments Ok the... Read More
3.1.13 FRIDAY "ROPE A DOPE" 8min AMRAP of: 2 Rope Climbs (sub: 8 Ring Rows) 40 Double Unders For Total Reps Post total reps... Read More
2.27.13 THURSDAY "LUCKY NUMBER SEVEN" 14min AMRAP of: 7 Chest to Bar Pull Ups 7 OHS…135/95 pounds 7 Shoot Throughs 7 Hang Squat Cleans…135/95 pounds... Read More
2.27.13 WEDNESDAY "ROW JAMS" 1000m Row 30 HSPU's…25/floor 30 Deadlift…225/155 pounds 30 Box Jumps…24/20" box For Time Post time and load to comments Skill:... Read More
2.26.13 TUESDAY "RAIN MAKER" 5 Rounds of: 9 High Double Dip Wall Balls…20/14 pounds…12/10 feet 7 Power Snatch…115/65 pounds 5 Toes to Bar For Time... Read More
2.25.13 MONDAY "BUTTERFLY EFFECT" 12min AMRAP of: 16 KB Swings…70/53 pounds 8 Burpees 16 Butterfly Sit Ups 8 Pull Ups For Total Reps Kathy doing... Read More
2.24.13 SUNDAY ENDURANCE- "G.I. RUSH" 10 Rounds of: 5 G.I. Janes 7 Toes to Bar 400m Run 1min Rest For Time Register for the OPEN.... Read More
2.23.13 SATURDAY "2013 REGIONAL SAMPLER" 30 OHS…115/65 pounds 20 Pull Ups 10 Push Press…115/65 pounds 30 Front Squat…115/65 pounds 20 Pull Ups 10 Push Press…115/65... Read More
2.22.13 FRIDAY "BURPEE HEAVEN" 5 Rounds of: 20 Burpees onto plate 4 Rope Climbs For Time (15min time cap) Post time to comments Skill: Rope... Read More
2.21.13 THURSDAY "HAPPY HARRY" 200 Double Unders 40 HSPU'S…25's/floor 1200m Run For Time Casey, Shannon and Alex Post time and scale to comments Skill: HSPU's... Read More
2.20.13 WEDNESDAY "SWAMP FOX" 21…15…9 of: Thrusters…135/95 pounds KB Swings…70/53 pounds Calorie Row For Time (15min Time Cap) Post time and load to comments Strength:... Read More
2.19.13 TUESDAY "SHUTTLE BUS" 2 Rounds of: 30 Pull Ups 30 HR Push Ups 15 Toes to Bar 15 10m Shuttle Touches For Time (time... Read More
2.18.13 MONDAY "MASH UP" 12min AMRAP of: 24 Air Squats 12 Power Snatch…95/55 pounds 6 Shoot Throughs For Total Reps Click above to register^^^ Post... Read More
2.17.13 SUNDAY ENDURANCE- "FILABUSTER" With one or two partners complete: 40min AMMAP (as many meters as possible) on Rower -while partner 1 rows, partner 2... Read More
2.16.13 SATURDAY "BUNNY DROPPINGS" 21…15…9 of: Power Snatch…95/55 pounds HR Push Ups Butterfly Sit Ups Pull Ups For Time (Time Cap 15min) Post time and... Read More
2.16.13 FRIDAY "SCAREDY CAT" 3 Rounds of: 15 Hang Squat Cleans…155/105 pounds 10 Burpees 5 Ring Muscle Ups (sub: 15 Banded Muscle Ups) For Time... Read More
2.13.13 WEDNESDAY "OPEN PREP" 15min AMRAP of: 15 HSPU's…25/floor 15 KB Swings…70/53 pounds 15 Wall Balls…20/14 pounds… 10/8 feet 15 Toes to Bar 15 Box... Read More
2.12.13 TUESDAY "DELUSIONS OF GRANDURE" 3 Rounds of: 10 Clean n Jerk…155/105 pounds 30 Wall Ball Sit Ups…20/14 pounds 400m Run For Time (Time Cap... Read More
2.11.13 MONDAY "HATS OFF" 21…15…9 of: OHS…95/65 pounds Pull Ups SDLHP's…95/65 pounds Burpees For Time (18min Time Cap) Post time and load to comments Register... Read More
2.10.13 SUNDAY ENDURANCE- "RAINDEER JANES" 4 Rounds of: 20 G.I. Janes 800m Run 1min Rest For Time Post time to comments OLYMPIC- CLEAN N... Read More