4.2.13 TUESDAY "SIDE STICH" 1000m Row then: 21…15…9 of: HR Push Ups Hang Clean…115/75 pounds For Time Post time and load to comments Auxiliary: 100... Read More
Daily WOD
4.1.13 NO 6am CLASS TODAY!!! MONDAY "THE HANGOVER" 8min AMRAP of: 20 OHS…115/75 pounds 20 Chest to Bar Pull Ups For Total Reps Steph Post... Read More
3.31.13 SUNDAY ENDURANCE- "BUNNY SLIPPERS" 3 Rounds of: 25m Sliders 20 Burpee Med Ball Box Jumps…20/14 pounds…24/20" box 750m Row 800m Run 3min Rest For... Read More
3.30.13 SATURDAY "OPEN 13.4" 7min AMRAP of: 3 Clean n Jerks…135/95 pounds 3 Toes to Bar 6 Clean n Jerk…135/95 pounds 6 Toes to Bar... Read More
3.29.13 FRIDAY "STILTZ" 30 Back Squats…225/155 pounds 1mile Run For Time (8min Time Cap on the Squats) Click on the logo above to register! Post... Read More
3.28.13 THURSDAY "LEAF ROWER" 6min AMRAP of: Calories on the Rower (every min on the min 3 Burpees) For Total Calories 13.4 Post total calories... Read More
3.27.13 WEDNESDAY "DRAG RACE" 5 Rounds of: 3min AMRAP of: 25m Sled Push…270/180 pounds with the remainder of 3min complete AMRAP of Rope Accents 2min... Read More
3.26.13 MONDAY "REDLINE" 24 Hang Squat Cleans…135/95 pounds 6 Wall Climbs 48 Chest to Bar Pull Ups 6 Wall Climbs 24 Hang Squat Cleans…135/95 pounds... Read More
3.25.13 MONDAY "WOOD CHUCKA" 3 Rounds of: 21 SDLHP's…95/55 pounds 15 Push Press…95/55 pounds 9 Toes to Bar 400m Run For Time Post time... Read More
3.24.13 SUNDAY ENDURANCE- "BOAT RACES" 2 Rounds of: 1000m Row 10 Burpees 2min Rest 1000m Row 10 Burpees 2min Rest 800m Run 10 Burpees 2min... Read More
3.23.13 SATURDAY "OPEN 13.3" 12min AMRAP of: 150 Wall Balls…20/14 pounds…10/9 feet 90 Double Unders 30 Ring Muscle Ups For Total Reps Post total... Read More
3.22.13 FRIDAY "CJ's LADDER" 8min AMRAP of: 30 Clean n Jerk…95/65 pounds 30 Clean n Jerk…135/85 pounds 30 Clean n Jerk…165/105 pounds AMRAP of remaining... Read More
3.21.13 THURSDAY "CUPID'S ARROW" 4 Rounds of: 6 Wall Climbs 500m Row For Time (repeat WOD from 2.14.13) Steve 13.3 Post time to comments... Read More
3.20.13 WEDNESDAY "CATCHER N THE RYE" 5 Rounds of: 10 Burpees onto plate 20 Pull Ups 400m Run For Time Nigel Post time to comments... Read More
3.19.13 TUESDAY "THE BACONATOR" 21…18…15…12…9 of: KB Swings…70/53 pounds OHS…95/55 pounds For Time Jason Post time and load to comments The Man, the myth, the... Read More
3.18.13 MONDAY "DIRTY LAUNDRY" 10-1 of: Power Cleans…135/95 pounds HSPU's…25/floor Knees to Elbows For Time (Time Cap 12min) Post time and load to comments Skill:... Read More
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
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