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
Daily WOD
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
11.27.12 TUESDAY "2 FOR ONE" WOD1 2min AMRAP of: Wall Ball Toes to Bar…10/6 pounds then: WOD2 15…10…5 of: Burpees Deadlift…225/155 pounds then: WOD1 2min... Read More
11.26.12 MONDAY "CRABBY APPLE" 15min AMRAP of: 12 OH Walking Lunges…45/25 pounds 9 KB Swings…70/53 pounds 6 HSPU's 3 G.I. Janes For Total Reps Dana... Read More
11.25.12 SUNDAY ENDURANCE 10am- "SHELF LIFE" 40min AMRAP of: 3 Pull Ups 5 Push Ups 7 Air Squats 10m Bear Crawl (Every 5min 400m Run)... Read More
11.24.12 SATURDAY "BOUNCING BETTY" 10min AMRAP of: 3 Rounds of: 16 Back Squats…135/95 pounds 8 Wall Walks then Remainder of 10min complete AMRAP of: 16... Read More
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
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