6.1.12 FRIDAY "KITTY CAT" 9min AMRAP of: 3 Hang Squat Snatch…115/65 pounds 3 Hang Power Santch…115/65 pounds 3 Power Snatch…115/65 pounds 1 Wall Climb For... Read More
Daily WOD
5.31.12 THURSDAY "QUICK FIX 3" 8 Rounds of: 3 Burpees 6 Burpee Box Jumps…20/18" box 9 Box Jumps…20/18" box Rest 1min For Time Mark your... Read More
5.29.12 TUESDAY "DEADLY DOZEN" 4 Rounds of: 12 Deadlifts…225/155 pounds 24 Push Press… 95/65 12 Chest to Bar Pull Ups 24 DB Sit Ups (feet anchored w... Read More
5.28.12 MONDAY **Memorial Day Hours** Monday- no 6am or 7pm Classes "MEMORIAL PULL" 3 Rounds of: 100m Sled Drag…90/55 pounds 100m Sled Pull…90/55 pounds 5... Read More
5.26.12 SATURDAY "BARBARA" 5 Rounds of: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats 3min Rest For Time *PR BOARD WORTHY*... Read More
5.25.12 FRIDAY "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... Read More
5.24.12 THURSDAY "WALL BANGER" 5 Rounds of: 50 Double Unders 5 Wall Climbs For Time Jeff K. 09' Post time to comments Skill: Wall Climbs... Read More
5.23.12 WEDNESDAY "WORK BOOTS" 12min AMRAP of: 6 Squat Snatch…135/75 pounds 9 Toes to Bar 12 Dips For Total Rounds and Reps Leah Post load... Read More
5.22.12 TUESDAY "PUDDLE JUMPER" 40…30…20…10 of: Straight Leg Sit Ups KB Swing…70/53 pounds Box Jumps…24/20" box For Time Post time and load to comments Strength:... Read More
5.21.12 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... Read More
5.19.12 SATURDAY "JUNKYARD WARS" Its time to partner up! With a partner complete the following: 60 Burpee Box Jumps…24/20" box (alternate jumps between partners) 3000m... Read More
5.18.12 FRIDAY "T-REX" 3 Rounds of: 36 Wall Balls…20/14 pounds… 10/8 feet 18 Chest to Bar Pull Ups For Time minutes before WOD 6 2012... Read More
5.17.12 THURSDAY "NINJA DASH" 400m Sled Pull…45/25 pounds 10 Rope Accents 50 Burpees For Time Post time to comments Skill: Hand Stand Walk Olympic Lifting... Read More
5.16.12 WEDNESDAY "DT'S RUN" 6 Rounds of: 12 Deadlifts…155/105 pounds 9 Power Cleans…155/105 pounds 6 Push Press…155/105 pounds 200m Run 1min Rest For Time Post time and load... Read More
5.15.12 TUESDAY "ROW BALL" 2000m Row 80 KB Swings…70/53 pounds For Time Congrats Art!! Post time to comments Auxiliary: 100 Straight Leg Sit Ups for... Read More
5.14.12 MONDAY "BARBARA SHOP" 5 Rounds of: 5 G.I. Janes 15 Pull Ups 20 Push Ups 25 Air Squats 1min Rest For Time JUMP KEITH!... Read More
5.12.12 SATURDAY "SICKOLOGY" 6 Rounds of: 3min AMRAP of: 500m Row with the remainder of 3min complete AMRAP of: HSPU's…25/floor Rest 3min For Total Reps... Read More
5.11.12 FRIDAY "COUGH SYRUP" 100m Sled Push…100/50 pounds then: 12min AMRAP of: 60 WB Sit Ups…20/14 pounds 30 Hang Snatches…115/65 pounds 15 Burpees 10 Muscle... Read More
5.10.12 THURSDAY "ROUND THE HORN" 21…15…9…15…21 of: Wall Balls…20/14 pounds…10/8 feet KB Swings…53/35 pounds For Time Liz, Ty, Bill, Lauren (Puzz and Leah missing from... Read More
5.9.12 WEDNESDAY "RE-BOOT" 5 Rounds of: 15 Hanging Squat Cleans…95/55 pounds 10 Burpees For Time This past weekend was a blur! Can't tell you how... Read More
5.8.12 TUESDAY "SHOGUN" 8 Rounds of: 12 Pull Ups 10 Push Press…115/75 pounds 8 Box Jumps…24/20" box Run 100m Rest 1min For Time(repeat WOD from... Read More
5.7.12 MONDAY "DOUBLE BEARFROG" 2 Rounds of: 400m Run 25m Bear Crawl 25m Burpee Broad Jump 25m Bear Crawl 25m Burpee Broad Jump 25m Bear... Read More
5.5.12 SATURDAY "CINDY RAN" 20min AMRAP of: 5 Pull Ups 10 Push Ups 15 Air Squats (every 5min 200m Run) For Total Rounds Coach Emily-... Read More
5.4.12 FRIDAY "THE HUN" 8min AMRAP of: 8 Thrusters…95/55 pounds 8 KB Swings…53/35 pounds For Total Reps Leah- competing at CF Games Mid-Atlantic Regional for... Read More
5.3.12 THURSDAY "BULL DOZER" 15 Muscle Ups (sub: 3 ring rows, 3 ring dips per) then: 3 Rounds of: 5 Wall Climbs 15 Toes to... Read More
5.2.12 WEDNESDAY "THE BEAVE" 15…10…5 of: Squat Snatch…115/65 pounds HSPU's…25/floor Straight Leg Sit Ups For Time Nick-competing at CF Games Mid-Atlantic Regional for Team Explode... Read More
5.1.12 TUESDAY "LUNG BURN" 10 Rounds of: 400m Run 10 Wall Balls…20/14 pounds… 10/8 feet 5 Burpees For Time Bill- competing at CF Games Mid-Atlantic... Read More
4.30.12 MONDAY "REGIONAL WOD 2 MOVEMENTS" 1000m Row 100 Air Squats 30 Hang Cleans…205/115 pounds For Time (time cap 17min) Coach Tyler- competing at CF... Read More
4.28.12 SATURDAY "JINGLE BELLS" 10 Rounds of: 15 KB Swings…70/53 pounds 200m Run For Time Team Explode getting some press on the games site! Explode... Read More
4.27.12 FRIDAY "POINT SYSTEM" 10min AMRAP of: 100 Double Unders (3 points per)- sub with singles (1 point per) 25 Pull Ups (1 point per)-... Read More