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
Daily WOD
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
8.7.12 TUESDAY "BOAT RACE" 12min AMRAP of: 1000m Row then: 15 OHS…95/55 pounds 10 HR Push Ups For Rounds and Reps Cody Post load and... Read More
8.6.12 MONDAY "ROAD KILL" 3 Rounds of: 21 SDLHP's…95/55 pounds 15 Push Press…95/55 pounds 9 Toes to Bar 3 G.I. Janes For Time Kathy- competed... Read More
8.3.12 FRIDAY "NINJA WORKSHOP" 25m Burpee Broad Jump 9 Rope Accents 9 Wall Climbs 9 Wall Scales…8/6' wall 25m Burpee Broad Jump For Time ... Read More
8.2.12 THURSDAY "DOOR NUMBER 2" 8min AMRAP of: 21 KB SDLHP's…70/53 pounds 15 Wall Ball Sit Ups…20/14 pounds 9 Walking Lunges…45/25 pounds For Total Reps... Read More
8.1.12 WEDNESDAY "THE ELIMINATOR" 7 Rounds of: 200m Run 5 Push Press…115/65 pounds 10 Power Cleans…115/65 pounds 15 Toes to Bar 20 Box Jumps…24/20" box... Read More
7.31.12 TUESDAY "SPACE INVADERS" cash in: 1000m Row 5 Rounds of: 9 Power Snatch…135/85 pounds 7 Burpees over Bar 1min Rest For Time Annie Post... Read More
**12pm class will not have restrooms available** 7.30.12 MONDAY "FIZZY SODA" 21…15…9 of: Back Squat…135/75 pounds Chest to Bar Pull Ups For Time (repeat WOD... Read More
7.28.12 SATURDAY "TEAM TRIPLET" (from the Games…kinda) With a partner complete the following: 1000m Row while partner holds barbell in the front rack position…185/115 pounds... Read More
7.27.12 FRIDAY "BOOMERANG" 30 OHS…115/65 pounds 30 Pull Ups 30 Burpees 30 Pull Ups 30 OHS…115/65 pounds For Time Paul Post time and load to... Read More
7.26.12 THURSDAY "WALL BANGER" 5 Rounds of: 50 Double Unders 5 Wall Climbs For Time Post time to comments Strength: 3×8 Chest to Bar Pull... Read More
7.25.12 WEDNESDAY "LAXATIVE" 2 Rounds of: 100m Sled Pull Backwards…135/90 pounds 100m Sled Pull Forwards…135/90 pounds For Time Nicole Post time and load to comments... Read More
7.24.12 TUESDAY "RUSTY NAIL" 70 Thrusters…115/65 pounds (every min on the min 4 Toes to Bar) For Time Dalton, Liz, Lauren and Logan- Team Explode... Read More
7.23.12 MONDAY "ELIZABETH" 21…15…9 of: Power Cleans…135/95 pounds Ring Dips For Time *PR Board Worthy* Brad- 1st Place "Test Your Metal" Post time and load... Read More
7.21.12 SATURDAY "TRIPLE A" With a Partner complete the following: 50m Tire Flip 100 Burpee Partner Ball Toss…20/14 pounds 400m Run with Med Ball For... Read More
7.19.12 THURSDAY "HORNY TOAD" 100 OHS…95/55 pounds 2000m Row (every min on the min 3 burpees) For Time Post time and load to comments Auxiliary:... Read More
7.18.12 WEDNESDAY "TRACK TRIPLET" 3 Rounds of: 8 Split Snatch…115/65 pounds 7 Bar Muscle Ups (sub 3 pull ups, 3 dips) 400m Run For Time... Read More
7.17.12 TUESDAY "ATHLETE SOUP" 20min AMRAP of: 2 Wall Climbs 4 Burpee Box Jumps…24/20" box 6 KB Swings…70/53 pounds 100m Run For Total Rounds and Reps... Read More
7.16.12 MONDAY "TWISTED METAL" 10min AMRAP of: 4min- 5 Deadlifts…275/185 pounds 3Burpees 3min- 400m Run then: the remainder of 3min AMRAP: Box Jumps…20/18" box 2min- Hand Release Push Ups... Read More
7.14.12 SATURDAY "BIRDS OF A FEATHER" With a partner complete the following: 1mile Sled Pull…90/65/45 pounds 30 G.I. Janes For Time Kevin Post time and load... Read More
7.13.12 FRIDAY "WITTMAN" 7 Rounds of: 15 KB Swing…53/35 pounds 15 Power Cleans…95/65 pounds 15 Box Jumps…24/20" box For Time U.S. Army Sergeant Jeremiah Wittman, 26, of... Read More
7.12.12 THURSDAY "DEJA VU' 6min AMRAP of: 400m Run (done once) 18 Wall Balls…20/14 pounds…10/8 feet 16 KB SDLHP's…70/53 pounds 14 Toes To Bar 12 HSPU's…25/15 plates 6 G.I. Janes... Read More
7.11.12 WEDNESDAY "BIG UPS" 21…15…9 of: Chest to Bar Pull Ups Box Jumps…28/24" box For Time (repeat WOD from 11.1.11) Alison Post time and load... Read More