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Daily WOD

17
Oct

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...
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17
Oct

10.18.12 THURSDAY "SWAMP THING" 12min AMRAP of: 25 HSPU's….25/floor 50 Box Jumps…24/20" box 75 KB Swings…53/35 pounds 100 Double Unders For Total Reps …COMING SOON....
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15
Oct

10.16.12 TUESDAY "SHOE STRING" 15…10…5 of: Power Snatch…115/75 pounds Burpee over Bar For Time Familiar Faces in Podium Places  Post time and load to comments...
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14
Oct

10.15.12 MONDAY "INSTANT REPLAY" 3 Rounds of: 400m Run 20 Double Dip Wall Balls…14/10 pounds…12/10 feet 20 Power Cleans…95/55 pounds For Time Post time and...
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14
Oct

10.14.12 SUNDAY ENDURANCE- "RUN TEST" 1mile Run 3min Rest 1200m Run 2min Rest 800m Run 1min Rest 400m Run For Time Fall Brawl 2012 Post...
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12
Oct

10.13.12 SATURDAY "FLOWBEE" 5 Rounds of: 15 Chest to Bar Pull Ups 10 Burpee Over Bar 15 SDLHP…95/55 pounds 2min Rest For Time (22min time...
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11
Oct

10.12.12 FRIDAY "ROW BALL" 2000m Row 80 KB Swings…70/53 pounds For Time (repeat WOD from 5.15.12) Post time and load to comments Auxiliary: 100 Wall Ball...
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10
Oct

10.11.12 THURSDAY "300 CLUB" 100 Bench Press…95/45 pounds 100 Box Jumps…24/20" box 100 Ring Rows For Time   Post time and load to comments Van leaves...
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9
Oct

10.10.12 WEDNESDAY "CHIPWICH" 100m Reverse Sled Pull…90/45 pounds 100m Sled Pull…90/45 pounds 5 Rope Climbs (sub: 3 perry pulls) 30 OHS…115/65 pounds 20 Toes to...
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8
Oct

10.9.12 TUESDAY "DOUBLE TROUBLE" 2 Rounds of: 10 Squat Cleans…155/105 pounds 20 Pull Ups Rest 2min then: 2 Rounds of: 30 Wall Balls…20/14 pounds…10/8 feet...
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7
Oct

10.8.12 MONDAY "BIG WHEELS" 4 Rounds of: 5 Tire Flips (sub: Deadlift) 25m Bear Crawl 25m Burpee Broad Jump For Time   Post time and...
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6
Oct

10.7.12 SUNDAY ENDURANCE- "MELOTONIN" 3 Rounds of: 20 Clean n Jerk…95/55 pounds 10 Burpees 1mile Run 3min Rest Post time and load to comments Olympic...
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5
Oct

10.6.12 SATURDAY "NATE" 20min AMRAP of: 2 Muscle Ups (sub: 2 pull ups, 2 HR push ups) 4 HSPU's…25/floor 8 KB Swings…70/53 pounds For Rounds...
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4
Oct

10.5.12 FRIDAY "LOVE HANDLES" 21…15…9 of: Hang Cleans…135/95 pounds Front Squat…135/95 pounds Push Press…135/95 pounds For Time (repeat WOD from 12.27.11)   Post time and load to comments...
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3
Oct

10.4.12 THURSDAY "ENGINE NUMBER 9" 9 Rounds of: 9 Knees to Elbows 9 KB OH Walking Lunges…53/35 pounds 9 KB Swings…53/35 pounds For Time  ...
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2
Oct

10.3.12 WEDNESDAY "HORSE RACE" 3 Rounds of: 800m Run 10 G.I. Janes 2min Rest For Time    Post time to comments Strength: KB Banded Shoulder...
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1
Oct

10.2.12 TUESDAY "STAN THE ANGRY MIDGET" 15…10…5 of: SDLHP's…135/95 pounds Push Press…135/95 pounds Burpee Box Jumps…24/20" box For Time **8min time cap** Post time and...
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30
Sep

10.1.12 MONDAY "PLUMBER'S CRACK" 21 Thrusters… 115/75 pounds 3 Rounds of "Cindy" 5 Pull Ups 10 Push Ups 15 Air Squats 15 Thrusters… 115/75 pounds...
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29
Sep

9.30.12 SUNDAY "3,2,1 ENDURANCE" 3000m Row 200 Double Unders 1mile Run For Time Camp Pendleton 2012 CrossFit Games Post time to comments 8am Olympic Lifting...
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28
Sep

9.29.12 SATURDAY "JUGGERNAUT" 5 Rounds of: 6 Muscle Ups (sub: 3 Ring Rows, 3 Ring Dips) 20m Prowler Push…270/180 pounds For Time Alison Post time...
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27
Sep

9.28.12 FRIDAY "GUSTO" 10min AMRAP of: 20 Wall Balls…20/14 pounds 10 10m Shuttle Touches 20 KB Swings…70/53 pounds For Time   Post time and load to comments...
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26
Sep

9.27.12 THURSDAY "BEANSTALK" 2 Rounds of: 5 Rope Accents (3 perry pulls per) 15 Wall Climbs For Time Introducing for the first time in public...
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25
Sep

9.26.12 WEDNESDAY "STRIKE ZONE" 10 Rounds of: 3 Power Snatch…135/75 pounds 10 Wall Ball Sit Ups…20/14 pounds For Time hahaha Explode gangstas! Post time and...
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24
Sep

9.25.12 TUESDAY "DRILL SARGENT" 30 G.I. Janes 2min Rest 30 Toes to Bar 2min Rest 1000m Row For Time Hanna Post time to comments Strength:...
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23
Sep

9.24.12 MONDAY "ICARUS" 4 Rounds of: 15 Squat Clean…115/75 pounds 10 HSPU's…25's/floor For Time (repeat WOD from 1.9.12) Ryan Post time and load to comments Auxiliary:...
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22
Sep

9.23.12 SUNDAY 9am Endurance: "SUNDAY FUNDAY" 3 Rounds of: 800m Run 20 Burpees 800m Row 3min Rest For Time Jacob Post time to comments 8am Olympic...
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21
Sep

9.22.12 SATURDAY "SUPER BOX" 120 Box Jumps…24/20" box (Every Min on the min 3 Pull Ups, 2 Burpee) For Time Post time and load to...
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20
Sep

9.21.12 FRIDAY "GO-GETTER" 200m Sled Pull…90/45 pounds then: 3 Rounds of: 24 KB Swings…70/53 pounds 12 HSPU's For Time (repeat WOD from 2.3.12) Adam Post time and load...
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19
Sep

9.20.12 THURSDAY "FOUNDATIONS" 15…10…5 of: Calorie Row Burpees For Time Luke Post time to comments Auxiliary: "Grace"
18
Sep

9.19.12 WEDNESDAY "BALL TOWER" 30 Wall Balls…20/14 pounds…10/8 feet 20 Toes to Bar 60 Wall Balls…20/14 pounds…10/8 feet 20 Toes to Bar 30 Wall Balls…20/10...
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17
Sep

9.18.12 TUESDAY "SUMO DASH" 4 Rounds of: 3min AMRAP of: 400m Run remainder of 3min AMRAP of: 5 SDLHP…115/65 pounds 2 Burpee over bar 3min Rest...
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16
Sep

9.17.12 MONDAY "SCARED STIFF" 4 Rounds of: 15 OHS…95/55 pounds 15 Pull Ups (3 Burpees every Minute) For Time   Post time and load to comments...
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14
Sep

9.15.12 SATURDAY "SNOWBALL'S CHANCE" 15min AMRAP of: 1mile Run then with the remainder of 15min choose one of the 3 loads and complete an AMRAP...
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13
Sep

9.14.12 FRIDAY "WALL NUTS" 5 Rounds of: 5 Wall Climbs 20 KB Swings…70/53 pounds 40 Double Unders For Time    Post time and load to...
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