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
Daily WOD
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
2.4.13 MONDAY "FIRE CODE" 16min AMRAP of: 16 Hang Squat Cleans…95/55 pounds 8 Toes to Bar 16 Push Press…95/65 pounds 8 Toes to Bar 16... Read More
2.3.13 SUNDAY ENDURANCE- "JANE'S ADDICTION" With a partner complete the following: 12 Rounds of: 6 G.I. Janes 500m Row then: 12 Rounds of: 6 G.I.... Read More
2.2.13 SATURDAY "2011 OPEN WOD 11.1" 10min AMRAP of: 30 Double Unders 15 Power Snatches…75/55 pounds For Total Reps Post load and total reps... Read More
2.1.13 FRIDAY "BACK LASH" 2 Rounds of: 10 Ring Muscle Ups (sub: 30 Pull Ups, 30 HR Push Ups) 20 Deadlifts…275/185 pounds 40 Wall Balls…20/14 pounds…10/8 feet... Read More
1.31.13 THURSDAY "PRESSURE POINT" 7min AMRAP of: 7 HSPU's…25/floor 14 Box Jumps…24/20" box For Total Reps Post total reps to comments Auxiliary: HS Walk for... Read More
1.29.13 TUESDAY "SHAVING GRACE" 30 Clean and Jerk…155/105 pounds (every min on the min 4 Toes to Bar) For Time Brynn Post time and load... Read More
1.28.13 MONDAY "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:... Read More
1.27.13 SUNDAY ENDURANCE- "DIZZY BAT" With a partner complete the following: 20 Rounds of: 300m Row 10 10m Shuttle Touches 5 Burpees For Time Combine2... Read More
1.26.13 SATURDAY "UP IN SMOKE" 12min AMRAP of: 12 Double Dip Wall Balls…20/14 pounds…12/10 feet 2 Rope Climbs For Total Reps Coach Ty Post total... Read More
1.25.13 FRIDAY "3 QUEENS" 9…7…5 of: Power Snatch…135/95 pounds Burpees Then: 15….10…5 of: Thrusters…135/95 pounds Toes to Bar Then: 21…15…9 of: Deadlift…135/95 pounds HR Push... Read More
1.23.13 WEDNESDAY "BETA BLOCKER" 5 Rounds of: 15 Chest to Bar Pull Ups 10 HSPU's…25/floor 15 Front Squat…115/75 pounds For Time Post time and load... Read More
1.22.13 TUESDAY "CLEAN SHOOTIN" 7min AMRAP of: 14 Shoot Throughs 14 Hang Cleans…115/75 pounds 14 Butterfly Sit Ups For Reps Post time and load to... Read More
1.21.13 MONDAY "JITTERBUG" 2 Rounds of: 30 Burpee Box Jumps Overs…24/20" box 30 SDLHP's…95/65 pounds For Time Explode Combine 2 Post time and load to... Read More