NO 6am or 9am CLASSES TODAY 11.23.12 FRIDAY "MUSCLE BOUND" 4 Rounds of: 6 Ring Muscle Ups (sub: bar muscle ups or 3 ring rows,... Read More
Daily WOD
11am and 12pm CLASSES ONLY TODAY!! NO 6am and 9am CLASSES FRIDAY 11.22.12 THURSDAY "BURNT LUNG" 10 Rounds of: 15 Wall Balls…20/14 pounds…10/8 feet 5... Read More
NO 7pm CLASS TODAY THANKSGIVING HOURS 11am and 12pm CLASS 11.21.12 WEDNESDAY "REGIONALS 2010" 21…15…9 of: Deadlift…315/185 pounds Box Jumps…30/24" box For Time (10min Time... Read More
11.20.12 TUESDAY "BUSHWACKER" 50 KB Swings…53/35 pounds then: 15…10…5 of: Calorie Row HSPU's…25/floor then: 50 KB Swings…53/35 pounds For Time Post time and load to... Read More
11.19.12 MONDAY "HIDDEN THREAT" 3 Rounds of: 21 Thrusters…95/65 pounds 15 Toes to Bar 21 HR Push Ups 15 SDLHP's…95/65 pounds (3 Burpees every min... Read More
11.18.12 SUNDAY ENDURANCE 10:00am- "DECK SHUFFLE" 5 Rounds of: 25 10m Shuttle Touches 10 Pull Ups 25 10m Shuttle Touches 5 burpee Box Jumps…24/20" box... Read More
11.17.12 SATURDAYY "GILGAMESH" With a partner complete the following: 20 Rounds of: 5 Tire Flips 10m Prowler…270/180 pounds 5 Clean n Jerks…185/115 pounds For Time... Read More
11.16.12 FRIDAY "G.I. RUSH" 400m Run 21 G.I. Janes 400m Run 15 G.I. Janes 400m Run 9 G.I. Janes 400m Run For Time TOP 8... Read More
11.15.12 THURSDAY "VOLITILE" 3 Rounds of: 5 Ring Muscle Ups 10 Snatch…155/105 pounds 15 Double High Wall Balls…20/14 pounds…12/10 feet Updated List of Needed Donated... Read More
11.14.12 WEDNESDAY "ROW BAR" 2000m Row 20 Wall Walks 50 Chest to Bar Pull Ups For Time TOP 8 MEN from the EXPLODE COMBINE Post... Read More
11.13.12 TUESDAY "SHOCK COLLAR" 3 Rounds of: 20 Push Press…115/65 pounds 10 Toes to Bar (2 Burpees every min on the min) For Time Bill…... Read More
11.12.12 MONDAY "SUMO BOX" 21…18…15…12…9 of: SDLHP…95/65 pounds Box Jumps…24/20" box For Time (Time Cap 15min) Post time and load to comments Skill: HSPU's Great... Read More
TOP 12 MEN, TOP 12 WOMEN EXPLODE COMBINE SUNDAY'S WORKOUT 10:00am- Athlete Check In 10:30am- Athlete Briefing 11:00am- First Heat Women Individual "NATURAL SELECTION" 800m... Read More
EXPLODE COMBINE SATURDAY WORKOUTS *9:00am- Athlete Check In *9:00am- Judges Meeting *9:30am- Athlete Orientation and Standards review *10:00am- FIRST HEAT!! ALL COMPETITORS 10:00am WOD... Read More
NO CLASSES SATURDAY AND SUNDAY FOR THE COMBINE 11.9.12 FRIDAY "FRAN" 21…15…9 of: Thrusters…95/65 pounds Pull Ups For Time Post time and load to comments... Read More
11.8.12 THURSDAY "WHOOPS" 4 Rounds of: 5 Wall Climbs 20 Steps OH Walking Lunges…45/25 pounds 40 Double Unders For Time Post time and load to... Read More
11.7.12 WEDNESDAY "ROWING THUNDER" 5 Rounds of: 300m Row 15 Burpee Box Jumps…24/20" box 2min Rest For Time Post time to comments Auxiliary: 3min Plank... Read More
11.6.12 TUESDAY "GREEN EGGS" 12min AMRAP of: 12 OHS…95/65 pounds 9 Pull Ups 6 Burpees For Total Reps Ryan Post load and total reps to... Read More
11.5.12 MONDAY "DT" 5 Rounds of: 12 Deadlifts…155/105 pounds 9 Hang Cleans…155/105 pounds 6 Push Press…155/105 pounds For Time Sunday Endurance Class Post time and... Read More
**SUNDAY SCHEDULE CHANGE!** OLYMPIC LIFTING CLASS…9:00am ENDURANCE CLASS…10:00am 11.4.12 SUNDAY ENDURANCE- "STARSHIP TROOPER" 5 Rounds of: 8 G.I. Janes 800m Run 24 Wall Ball Sit... Read More
11.3.12 SATURDAY "KING OF THE BEACH" 12min AMRAP of: 5 HSPU's…45/25 pounds 7 Back Squat…155/105 pounds 9 Pull Ups For Total Reps This week good... Read More
11.2.12 FRIDAY "CRIME RING" 8 Rounds of: 4 Ring Muscle Ups (sub: 3 ring rows, 3 ring dips) 12 KB Swings…97/70 pounds For Time Post... Read More
11.1.12 THURSDAY "FIRE DRILL" buy in: 100 Double Unders 3 Rounds of: 30 Wall Balls…20/14 pounds…10/8 feet 10 Forward Rolls cash out: 1000m Row For... Read More
10.31.12 WEDNESDAY "GHOSTS N GOBBLINS" 10min AMRAP Up Ladder 3…6…9…12 of: Toes to Bar Power Snatch…135/95 pounds For Total Reps Post load and total reps... Read More
12pm CLASS ONLY TODAY 10.30.12 TUESDAY "PUMKIN SMASHER" 5 Rounds of: 20 Med Ball Slams…20/14 pounds 10 Hang Squat Cleans…115/65 pounds 5 HSPU's…25/floor For Time... Read More
NO 5pm, 6pm or 7pm CLASSES TODAY!! 10.29.12 MONDAY "SIMPLICITY" 21…18…15…12…9 of: Burpees KB Swings…70/53 pounds For Time Laura Post time and load to comments... Read More
10.28.12 SUNDAY ENDURANCE- "RUSSIAN CIRCUS" 10 Rounds of 200m Run 5 Rt Arm KB Snatch…53/35 pounds 5 Lf Arm KB Snatch…53/35 pounds For Time ... Read More
10.27.12 SATURDAY "PUMPKIN HEADS" With a partner complete the following: 20 Wall Walks (one partner must hold the top of the WW while the other... Read More
10.26.12 FRIDAY "FRAN-KENSTEIN" 21…15…9 of: High Double Wall Balls…20/14 pounds…12/10 feet Chest To Bar Pull Ups For Time Post time and load to comments Auxiliary:... Read More
10.25.12 THURSDAY "NOT SO RANDY" 75 Hang Squat Snatch…95/55 pounds (every min on the min 2 burpees) For Time Sloan Post time and load to... Read More
10.24.12 WEDNESDAY "MINUTE MAN" 2 Rounds of: 1min AMRAP of 10m Shuttle Touches 1min Rest 1min AMRAP of Hang Cleans…155/95 pounds 1min Rest 1min AMRAP... Read More
10.23.12 TUESDAY "HACKENBRUCK" 3 Rounds of: 10 Deadlifts…275/185 pounds 50 Double Unders For Time (repeat WOD from 2.5.10) Post time and load to comments... Read More
10.21.12 SUNDAY "INCHWORM" ENDURANCE- 10 Rounds of: 9 Wall Balls…20/14 pounds…10/8 feet 7 Wall Ball Sit Ups 5 Burpees 400m Run 1min Rest For Time... Read More
10.20.12 SATURDAY "DIRTY DANCING" With a Partner complete the following: 50m Burpee Tire Flips 21…15…9 of: Sycronized OHS…95/55 pounds Synchronized Pull Ups then: 400m Run... Read More
10.19.12 FRIDAY "KILL JOY" 6 Rounds of: 200m Run 6 Thrusters…155/95 pounds 4 Ring Muscle Ups (sub: 4 Banded Muscle Ups) For Time Post... Read More