4.7.12 SATURDAY "BAD DAY" 3 Rounds of: 1min Calorie Row 1min HSPU's 1min KB Swings…70/53 pounds 1min Rest 1min OHS…95/65 pounds 1min Bar Muscle Ups... Read More
Daily WOD
4.6.12 FRIDAY "STILTZ" 30 Back Squats…225/135 pounds 1mile Run For Time (repeat WOD from 9.21.11) Back Squat Geometry Post time and load to comments... Read More
4.5.12 THURSDAY "TABATA TWITCH" Tabata= 8 rounds of 20sec work 10sec rest Tabata Grasshoppers Tabata 10m Shuttle Touches Tabata Dips Tabata Calorie Row For... Read More
4.4.12 WEDNESDAY "SITTIN PURDY" 100 Deadlifts… 185/115 pounds 100 Straight Leg Sit Ups (top of every min 5 HSPU's…25/floor) For Time CF Explode on Mainsite... Read More
4.3.12 TUESDAY "KANGAROO" 21…15…9 of: Burpee Box Jumps…20/18" box Chest to Bar Pull Ups For Time Post time and load to comments Auxiliary: "Flight... Read More
4.2.12 MONDAY "SPRING CLEANING" 10-1 of: Clean n Jerk…135/75 pounds Burpees over Bar Toes to Bar For Time Post time and load to comments Auxiliary:... Read More
3.31.12 SATURDAY "CHOP SHOP" 10 Rope Accents 100 cal Row 50 Wall Ball Sit Ups 50 KB Swings…70/53 pounds For Time Julie Post time and... Read More
3.30.12 FRIDAY "HIGH SPEED, LOW DRAG" 30 Muscle Ups (sub: 3 ring rows, 3 ring dips per) 30 OHS…135/75 pounds For Time Mike, Terrence, Sean,... Read More
3.29.12 THURSDAY "DT's RUN" 6 Rounds of: 12 Deadlifts…155/105 pounds 9 Hang Power Cleans…155/105 pounds 6 Push Press…155/105 pounds 200m Run 1min Rest For Time (repeat WOD from... Read More
3.27.12 TUESDAY "AF WOD" 21…15…9 of: Back Squat…185/115 pounds KB Swings…53/35 pounds For Time OPEN WOD 12.5 Post time and load to comments Auxiliary: 3x... Read More
3.24.12 SATURDAY "OPEN WOD 12.5" 3 Thrusters…100/65 pounds 3 Chest to Bar Pull Ups 6 Thrusters…100/65 pounds 6 Chest to Bar Pull Ups 9 Thrusters…100/65... Read More
3.23.12 FRIDAY "SLOW TRICKLE" cash in: 1000m Row 40…30…20…10 of: KB Swings…53/35 pounds Goblet Squats…53/35 pounds Double Unders Jumping Pull Ups For Time Post... Read More
3.22.12 THURSDAY "BALLISTICS TEST" 6 Rounds of: 6 Burpees Over Bar 10 Hang Power Snatch…95/55 pounds 1min Rest For Time Post time and load to... Read More
3.21.12 WEDNESDAY "LAZY LIZARD" 21…15…9 of: Squat Cleans…115/75 pounds Straight Leg Sit Ups HR Push Ups cash out: 800m Run For Time Kiddie Wall Balls... Read More
3.20.12 TUESDAY "MONSTER TRUCK" 8min AMRAP of: 40 Chest to Bar Pull Ups then: 5 rounds of: 4 HSPU's… hands on 45/25 pound plates 4... Read More
3.19.12 MONDAY "ERASER" 8 Rounds of: 8 SDLHP's… 115/75 pounds 8 G.I. Janes 8 Push Press…115/75 pounds 8 Toes to Bar 100m Run For Time ... Read More
3.17.12 SATURDAY "OPEN WOD 12.4" 12min AMRAP of: 150 Wall Balls…20/14 pounds…10/9 feet 90 Double Unders 30 Muscle Ups For Total Reps Post scaling... Read More
3.16.12 FRIDAY "CHIP WHICH" 30 Chest to Bar Pull Ups 20 Burpees 10 Deadlifts…315/185 pounds 30 Box Jumps…24/20" box 20 HSPU's 10 Toes to Bar... Read More
3.15.12 THURSDAY "TOUCH RELEASE" cash in: 800m Run then: 21…15…9 of: HR Push Ups 10m Shuttle Touch cash out: 800m Run For Time Open WOD... Read More
3.14.12 WEDNESDAY "POWER BALL 2012" 12min AMRAP of: 40 Wall Balls…20/14 pounds… 10/8 feet 20 Power Cleans…135/75 pounds For Total Rounds and Reps Josh Post... Read More
3.13.12 TUESDAY "SWING SHIFT" 120 KB Swings…70/53 pounds (Top of every min 20 Double Unders) For Time Post time and load to comments Strength: Turkish... Read More
3.10.12 SATURDAY "OPEN 12.3" 18min AMRAP of: 15 Box Jumps…24/20" box 12 Push Press…115/75 pounds 9 Toes to Bar For Total Reps Post time and... Read More
3.9.12 FRIDAY "CINDY" 20min AMRAP of: 5 Pull Ups 10 Push Ups 15 Air Squats For Total Rounds Check out Lolo on the CF Games... Read More
3.8.12 THURSDAY "PATTY CAKES" With a partner complete the following: 100m Tire Flip After each flip you and your teamate will do a burpee box... Read More
3.7.12 WEDNESDAY "SWITCH BLADE" 7 Rounds of: 12 SDLHP's…95/55 pounds 12 Push Press…95/55 pounds 12 Box Jumps…20/18" box 1min Rest For Time Open WOD 12.2... Read More
3.6.12 TUESDAY "CRUCIFIX" 20min AMRAP of: 32 Double Unders 16 Steps Walking Lunge…45/25 pounds 8 Toes to Bar 4 Chest to Bar Pull Ups 2... Read More
3.5.12 MONDAY "SPECIAL SAUCE" 15 Burpees Over Bar 20 Hang Cleans…115/65 pounds 25 Wall Balls…20/14 pounds…10/8 feet 10 Burpees Over Bar 15 Hang Cleans…115/65 pounds... Read More
3.3.12 SATURDAY "PONG" 15min AMRAP of: 10m Shuttle Touches (every minute on the minute 3 Chest to Bar Pull Ups, 3 HR push ups) For... Read More