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
Daily WOD
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
2.9.13 SATURDAY "12.3 IN 10" 10min AMRAP of: 15 Box Jumps…24/20" box 12 Push Press…115/75 Pounds 9 Toes to Bar For Total Reps Team Explode... Read More
2.8.13 FRIDAY "MUSCLE MUSIC" 3 Rounds of: 7 Ring Muscle Ups (sub: 14 Ring Rows then 14 Ring Dips) 14 High Double Dip Wall Balls…20/14... Read More
2.7.13 THURSDAY "SUPER PUMP" 5 Rounds of: 10 HSPU's…25/floor 10 Power Cleans…165/115 pounds For Time (12min Time Cap) Post time and load to comments Skill:... Read More
2.6.13 WEDNESDAY "FIZZY SODA" 21…15…9 of: Back Squat…135/95 pounds Chest to Bar Pull Ups For Time (repeat WOD from 7.10.12) Post time and load to... Read More
2.5.13 TUESDAY "TABABTA SHAKAZULU" Tabata Calorie Row Tabata Burpees Tabata WB Sit Ups Tabata KB SDLHP…70/53 pounds For Total Reps Post total reps to comments... Read More