1.2.12 WEDNESDAY "CORN ROW" 4 Rounds of: 4 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats) 250m Row For Time Registration... Read More
Daily WOD
1.1.13 TUESDAY "BABY NEW YEAR" 20 Squat Clean Thrusters…185/135 pounds 13 Ring Muscle Ups (sub: 3 ring rows, 3 ring dips per) For Time Post... Read More
12.31.12 MONDAY "BALL DROP" 15…10…5 of: Power Snatch…115/75 pounds High Double Wall Balls…20/14 pounds…12/10 feet For Time Endurance Day Post time and load to comments... Read More
12.30.12 SUNDAY ENDURANCE- "SANTA'S HELPER" With a partner complete the following: 10,000m Row One partner holds the following while the other partner rows: Top of the... Read More
12.29.12 SATURDAY "DOUBLE BUBBLE" 50 Double Unders 10 Single Arm KB Snatch…70/53 pounds 100 Double Unders 20 Single Arm KB Snatch…70/53 pounds 150 Double Unders... Read More
12.28.12 FRIDAY “WHIPPERSNAPPER” 10-1 of: Power Clean…135/95 pounds Wall Ball Sit Ups… 20/14 pounds (3 Bar Muscle Ups after every set) For Time Post time... Read More
12.27.12 THURSDAY "BIRDSHOT" 3 Rounds of: 30 Cal Row 25 KB Swings…70/53 pounds 20 Burpees 3min Rest For Time Chase Post time and load to... Read More
12.26.12 WEDNESDAY "DA BOMB" 4 Rounds of: 21 Back Squats…135/95 pounds 15 Chest to Bar Pull Ups 9 HSPU's…45/25 plates For Time Post time and... Read More
12.24.12 MONDAY "12 DAYS OF EXPLODE XMAS" 1 Ring Muscle Up (sub: Bar MU or 3 ring rows, 3 ring dips) 2 OHS…95/65 pounds 3... Read More
12.23.12 SUNDAY ENDURANCE- "RAINDEER JANES" 4 Rounds of: 20 G.I. Janes 800m Run 1min Rest For Time Registration opens January 2nd, 8am and closes January... Read More
12.22.12 SATURDAY "GOOD TO BE ALIVE" 3 Rounds of: 15 Burpee Box Jumps…24/20" box 30 Cal Row 15 Ring Dips 30 Wall Ball Sit Ups…20/14... Read More
12.21.12 FRIDAY "DT" 5 Rounds of: 12 Deadlifts…155/105 pounds 9 Hang Cleans…155/105 pounds 6 Push Press…155/105 pounds For Time (repeat WOD from 12.27.10) (Time Cap... Read More
12.20.12 THURSDAY "WAITING ROOM" 20min OTM (on the min) ODD min- 3 Wall Climbs EVEN min- 7 KB Swings…97/70 pounds *choose a load or scale... Read More
12.19.12 WEDNESDAY "PEARLY GATES" 60 OHS…135/95 pounds (Every min on the min 1 Rope Climb…sub: 6 Ring Rows) For Time January 19th and 20th… Sign... Read More
12.18.12 TUESDAY "SQUID JUICE" 4 Rounds of: 30 Calorie row 20 Deficiet Push Ups (hands on 25's) 10 OH Walking Lunges…45/25 pounds 1min Rest For... Read More
12.17.12 MONDAY "FRAN" 21…15…9 of: Thrusters…95/65 pounds Pull Ups For Time Registration begins January 30th Post time and load to comments Auxiliary: 2x30sec Paralette L-sit... Read More
12.16.12 SUNDAY ENDURANCE- "NAUGHTY SANTA" 6 Rounds of: 500m Row 15 Burpees 800m Run 2min Rest For Time Post time and load to comments OLYMPIC-... Read More
12.14.12 FRIDAY "7 HEAVEN" 7 Rounds of: 7 Front Squats…135/95 pounds 7 Push Press…135/95 pounds 1 Rope Climbs 3min Rest For Time Andrea Post time... Read More
12.13.12 THURSDAY "DUTCH OVEN" 2 Rounds of: 30 SDLHP's…115/65 pounds 60 Box Jumps…24/20" box For Time Bill Post time and load to comments Auxiliary: 3min... Read More
12.12.12 WEDNESDAY "JUST FILTHY" 15min AMRAP of: 50 Deadlifts…185/115 pounds 50 Burpees 50 Toes to Bar 50 KB Swings…53/35 pounds 50 Wall Balls…20/14 pounds…10/8 feet... Read More
12.11.12 TUESDAY "THE SHUFFLE" With a Partner complete: 20min AMRAP of: 200m Row 10 HSPU's…head to abmat For Total Rounds and Reps (one partner works... Read More
12.10.12 MONDAY "CLEAN SHEETZ" 3 Rounds of: 21 Squat Cleans…95/65 pounds 15 Chest To Bar Pull Ups For Time Post time and load to... Read More
12.9.12 SUNDAY ENDURANCE- " 15 Rounds of: 20 Double Unders 10 KB Swings…53/35 pounds 5 Burpees 200m Run For Time Pat, Kathy, Steph and Dean... Read More
12.8.12 SATURDAY "TIZZABELLE" 10-1 of: Split Snatch…115/65 pounds Toes to Bar For Time Post time and load to comments Auxiliary: 5 Rope Climbs for... Read More
12.7.12 FRIDAY "LOCKDOWN WOD" 1000m Row 30 Burpees For Time Post time to comments Auxiliary: 5min AMRAP of: 10 Russian Twists…20/14 pounds 10 WB... Read More
12.6.12 THURSDAY "BERZERKER CINDY" 3 Rounds of: 12 Clean n Jerk…185/125 pounds 6 Rounds of "Cindy" For Time ("Cindy"= 5 Pull Ups, 10 Push Ups,... Read More
12.5.12 WEDNESDAY "RING OF FIRE" 6 Rounds of: 5 Ring Muscle Ups 15 Double Dip Wall Balls…20/14 pounds…11/9 feet 3min Rest For Time Post... Read More
12.3.12 MONDAY "THE FOOL" 1min AMRAP of: Plate Burpees…45/25 pounds 2min AMRAP of: Chest to Bar Pull Ups 3min AMRAP of: OHS…95/55 pounds 2min AMRAP... Read More
12.2.12 SUNDAY ENDURANCE- "RHIANNON" 4 Rounds of: 40 KB Swings…53/35 pounds 30 Butterfly Sit Ups 20 HR Push Ups 800m Run 3min Rest For Time... Read More
12.1.12 SATURDAY "POTNA UP" 30 Turkish Get Ups…70/53 pounds (alternating each rep) 90 High Wall Balls…20/14 pounds…12/10 feet (alternate each rep) 2000m Row (alternate each... Read More
11.30.12 FRIDAY "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 Paige-... Read More
11.29.12 THURSDAY "CLEAN LAUNDRY" 21…18…15…12…9…6…3 of: Hang Squat Cleans…95/65 pounds Ring Dips For Time Lee Post time and load to comments Meat Drop on Monday... Read More
11.28.12 WEDNESDAY "DEVIL'S ADVOCATE" 10 Rope Climbs (sub: 3 perry pulls) 100 Calorie Row 100 Wall Ball Sit Ups…20/14 pounds For Time Coach Sean now... Read More