9.12.12 WEDENSDAY "CAUTION TAPE" 21…15…9 of: Toes to Bar Front Squats…115/65 pounds Pull Ups Back Squats…115/65 pounds For Time Post time and load to... Read More
Daily WOD
9.11.12 TUESDAY "9/11" 9 Rounds of; 11 Power Snatch…95/55 pounds 11 HR Push Ups For Time Michele Post time and load to comments Strength: Snatch... Read More
9.10.12 MONDAY "FUNZONE" 3 Rounds of: 400m Run 30 Push Press…115/65 pounds 2min Rest For Time Overhead positioning, same as handstand positioning Post time and... Read More
9.8.12 SATURDAY "SHOE FLY" 8 Rope Climbs 100m Prowler Push…180/90 pounds 100m Farmer's Carry…140/50 pounds 400m Run 50 OHS…95/55 pounds 50 KB Swings…70/53 pounds 25... Read More
9.7.12 FRIDAY "NASTY GIRLS" 3 Rounds of: 50 Air Squats 7 Muscle Ups (sub: 3x pull ups n ring dips) 10 Hang Power Cleans… 135/95... Read More
9.6.12 THURSDAY "BODY SNATCHER" 3 Rounds of: 12 Power Snatch…135/95 pounds 6 Burpee Over Bar 400m Run For Time Nigel Post time and load to... Read More
9.5.12 WEDNESDAY "DELIVERENCE" 5 Rounds of: 25 Wall Balls…20/14 pounds…10/8 feet 15 Pull Ups 1min Rest For Time Sarith and Sam Post time and load... Read More
9.4.12 TUESDAY "4,3,2,1" 4min AMRAP of: Calorie Row 3min AMRAP of: Goblet Squats…53/35 pounds 2min AMRAP of: KB Swings…53/35 pounds 1min AMRAP of: HR Push Ups For... Read More
**Today's Classes 5pm and 6pm ONLY** 9.3.12 MONDAY "LABOR PAINS" With a Partner complete the following: 10 Rounds of: 20 Partner Clean n Jerks…135/95 pounds... Read More
9.1.12 SATURDAY "CHOP SHOP" With a partner complete the following: 50m Burpee Broad Jump (partner 1) 50 Wall Balls…20/14 pounds…10/8 feet (partner 2) 50m Burpee... Read More
8.30.12 THURSDAY "WALKING WOUND" 10min AMRAP of: 20 Pull Ups 30 Dips 40 Walking Lunges For Total Reps Kevin Post time and load to comments... Read More
8.29.12 WEDNESDAY "BOWFINGER" 30…20…10 of: KB Swings…70/53 pounds Box Jumps…24/20" box cash out: 1000m Row For Time Travis Post time and load to comments Strength:... Read More
8.28.12 TUESDAY "TRUFFLE SHUFFLE" 3 Rounds of: 15 Hang Cleans…155/95 pounds 15 Back Squat….155/95 pounds 15 HSPU's…25/floor 400m Run For Time Shawn Post time and... Read More
8.27.12 MONDAY "DEADLY DOZEN" 4 Rounds of: 12 Deadlifts…225/155 pounds 24 Push Press… 95/65 pounds 12 Chest to Bar Pull Ups 24 DB Sit Ups (feet anchored... Read More
8.25.12 SATURDAY "BUDDY SYSTEM" With a Partner: 2000m Row while one partner holds a Handstand 100m Prowler Push…270/180 pounds (one partner works at a time)... Read More
8.24.12 FRIDAY "MUSKETEER" 2 Rounds of: 12 Ring Muscle Ups (sub: 24 Ring Rows, 24 Ring Dips) 24 High Wall Balls…20/14 pounds….12/10 feet 36 KB... Read More
8.23.12 THURSDAY "GROUND HOG" 10-1 of: Ground to Overhead…95/55 pounds Wall Ball Sit Ups…20/14 pounds For Time Russ and Dalton Post time and load to... Read More
8.22.12 WEDNESDAY "BIG UPS" 21…15…9 of: Chest to Bar Pull Ups Box Jumps…28/24" box For Time (repeat WOD from 7.11.12) Sarah Post time and load... Read More
8.21.12 TUESDAY "HEY DAY" cash in- 1000m Row 5 Rounds of: 10 HSPU's…25/floor 30 Air Squats For Time Brynn Post time and load to comments... Read More
8.20.12 MONDAY "MUSH" 100m Sled Pull…135/90 pounds 50 KB Swings…70/53 pounds 20 G.I. Janes For Time Luke Post time and load to comments Strength: Deadlift... Read More
8.18.12 SATURDAY "CRAZY EIGHTS" cash in: 800m Run 8 Rounds of: 8 Thrusters…135/95 pounds 8 Chest to Bar Pull Ups cash out: 800m Run For... Read More
8.17.12 FRIDAY "RESURECTION" 40 Box Jumps…24/20" box 30 HR Push Ups 20 Back Squat…135/95 pounds 30 HR Push Ups 40 Box Jumps…24/20" box For Time... Read More
8.16.12 THURSDAY "POWER DIVE" 7 Power Cleans…205/135 pounds 21 Burpees 7 Power Cleans…205/135 pounds 14 Burpees 7 Power Cleans…205/135 pounds 7 Burpees For Time Tyler... Read More
8.15.12 WEDNESDAY "HAPPY FEET" 4 Rounds of: 12 HSPU's…25/floor 24 Toes to Bar (10 steps OH Walking Lunges…45/25 pounds every min on the min) (15min... Read More
8.14.12 TUESDAY "DOUBLE BUBBLE" 3 Rounds of: 100 Double Unders 50 KB Swings…70/53 pounds 400m Run 3min Rest For Time Phong Post time and load... Read More
8.13.12 MONDAY "GRANDE" 12min AMRAP of: 21…15…9 of: Front Squat…115/65 pounds Push Press…115/65 pounds the remainder of 12min complete AMRAP of: 15 Air Squats 10 Pull Ups... Read More
8.11.12 SATURDAY "HARD LABOR" With a partner complete the following: 20 Tire flips (both partners flip) 200m Sled Pull…135/90 pounds (both partners pull) 200m Farmers... Read More
8.10.12 FRIDAY "TABATA FRUSTRATION" (Tabata= 8 rounds of 20sec work 10sec rest) Tabata Row for calories Tabata Wall Ball Sit Ups…20/14 pounds Tabata Hang Clean…95/55... Read More
8.8.12 WEDNESDAY "HELEN" 3 Rounds of: 400m Run 21 KB Swings…53/35 pounds 12 Pull Ups For Time Post time and load to comments Strength: 3×5... Read More