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
Daily WOD
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
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.... Read More
10.17.12 WEDENSDAY "HYPER ACTIVE" 5 Rounds of: 10 Chest to Bar Pull Ups 10 HR Push Ups 10 Toes to Bar 1min Rest For Time... Read More
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... Read More
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... Read More
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... Read More
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... Read More
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... Read More
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... Read More
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... Read More
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... Read More
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... Read More
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... Read More
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... Read More
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... Read More
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 ... Read More