1.2.12 MONDAY "TESTING A NEW YEAR" 20 Kitten-Puppy-Baby Bunnies…95/65 pounds (1rep KPBB= Squat Clean-Press-Back Squat-Press-Burpee on the Bar) Rest 5min 1000m Rest 2min 30 Toes... Read More
Daily WOD
12.31.11 SATURDAY "GOOD BYE 2011" Done with a Partner 20 Wall Climbs 11 Rounds of: 2 Rope Accents 100m Sled Pull…135/115/90 pounds cash out: 1mile... Read More
12.30.11 FRIDAY "21 GUN SALUTE" 21min AMRAP of: 7 Deadlifts…275/185 pounds 7 G.I. Janes 7 KB Swings…70/53 pounds For Total Reps "Ex-plode-stacker" coming soon to... Read More
12.29.11 THURSDAY "JACK RABBIT" 6 Rounds of: 4 10m Shuttle Touches 6 HSPU's…45/25 pound plates 8 Knees to Elbows (top of every min 3 Burpees)... Read More
12.28.11 WEDNESDAY "FIRE LINE" 8min AMRAP of: 20 Double Unders 10 Chest to Bar Pull Ups 5 Burpee Box Jumps…24/20" box For Total Rounds and... Read More
12.27.11 TUESDAY "LOVE HANDLES" 21…15…9 of: Hang Cleans…135/95 pounds Front Squat…135/95 pounds Push Press…135/95 pounds For Time Post time and load to comments Auxiliary:... Read More
**ONLY 5:30pm and 6:30pm CLASSES TODAY** 12.26.11 MONDAY "COOKIE MONSTER" 10 Rounds of: 18 Sumo-KB Deadlift…70/53 pounds 12 HR Push Ups 6 Toes to Bar... Read More
12.24.11 SATURDAY "12 DAYS OF CHRISTMAS" 1 Burpee 2 Push Press…95/65 pounds 3 Front Squat…95/65 pounds 4 Hang Cleans…95/65 pounds 5 Deadlifts…95/65 pounds 6 Box... Read More
12.23.11 FRIDAY "DECK THE WALLS" 10 Wall Climbs 20 Hang Cleans…135/95 pounds 40 Wall Balls…20/14 pounds…10/8 feet 800m Run For Time A couple of silly... Read More
12.22.11 THURSDAY "ODE DE TABATA" Tabata= 20sec work, 10sec rest for 8 rounds 8 Rounds of: 20sec Air Squats 10sec rest then: 20sec KB Swings…53/35... Read More
12.21.11 WEDNESDAY "WOD SCALA" 5 Rounds of: 50 Double Unders 15 HR Push Ups 20 Steps Walking Lunges…45/25 pounds For Time Post time and load... Read More
12.19.11 MONDAY "UNBREAKABLE" 30…20…10 of: SDLHP's…95 pounds Box Jumps…24" box Toes To Bar For Time Jeff O. Post time and load to comments Auxiliary: 4min... Read More
12.17.11 SATURDAY "BADGER" 3 Rounds of: 30 Squat Cleans…95/65 pounds 30 Pull Ups 800m Run For Time **PR Board Worthy** In honor of Navy Chief... Read More
12.16.11 FRIDAY "WHIRLPOOL" 4min AMRAP of: Rowing for meters 1min Rest then: 4min AMRAP of: 6 DB Rotational Push Ups (choose your weight) 12 Straight... Read More
12.15.11 THURSDAY "THE PERFECT STORM" 63 Double Unders 21 Hang Snatches…115/75 pounds 1mile Run 45 Double Unders 15 Hang Snatches…115/75 pounds 800m Run 27 Double... Read More
12.14.11 WEDNESDAY "BONE CHILLER" 400m Run 21 KB Swings…70/53 pounds 21 Burpees 400m Run 15 KB Swings…70/53 pounds 15 Burpees 400m Run 9 KB Swings…70/53... Read More
12.13.11 TUESDAY "PRAIRIE FIRE" (compliments of CFNE) 12 HSPU's…25/floor 2 Power Cleans…155/105 pounds 10 HSPU's…25/floor 4 Power Cleans…155/105 pounds 8 HSPU's…25/floor 6 Power Cleans…155/105 pounds... Read More
12.12.11 MONDAY "THE SKINNY" 12min AMRAP of: 3…6…9…12…15…18…21…ect. of: Wall Balls…20/14 pounds Deadlifts…185/125 pounds For Rounds and Reps Saturday's 2009 CF GAMES Chipper Post total... Read More
12.10.11 SATURDAY "2009 CROSSFIT GAMES CHIPPER" 15 Squat Cleans…155/105 pounds 30 Toes to Bar 30 Box Jumps…24/20" box 15 Muscle Ups 30 Push Press…95/65 pounds... Read More
12.8.11 THURSDAY "DRANK" 10-1 of: KB Swings…70/53 pounds Gobblet Squats…70/53 pounds Plyo-HR Push Ups…45 pound plate For Time "Young Bull" Jack Post time and load... Read More
12.7.11 WEDNESDAY "2 BEARS IN A BAR" 12min AMRAP of: 9 Hang Cleans…115/75 pounds 6 Toes to Bar (every 2min 10m Bear Crawl) For Total... Read More
12.6.11 TUESDAY "QUICK FIX" (revised) 8 Rounds of: 3 Burpees 6 Burpee Box Jumps…20/18" box 9 Box Jumps…20/18" box 1min Rest For Time (repeat WOD... Read More
12.5.11 MONDAY "WYATT ERP" 6 Rounds of: 10 Pull Ups 12 Wall Balls…20/14 pounds For Time Brian- OTG Fitness Challenge 2 Post time and load... Read More
12.3.11 SATURDAY "THROWDOWN" 20min AMRAP of: 30 Air Squats 25 Push Ups 20 Pull Ups 15 Deadlifts…185/115 pounds 10 Hang Cleans…185/115 pounds 5 Push Jerks…185/115... Read More
12.2.11 FRIDAY "CHIP TO MY LOO" 400m Sled Pull…45/25 pounds 2 Rope Accents 30 Double Unders 25 KB Swings…70/53 pounds 20 Calorie Row 15 Toes... Read More
12.1.11 THURSDAY "PIRATES BOOTY" 18…16…14…10…6 of: HSPU's…25/floor Box Jumps…24/20" box SDLHP's…115/75 pounds For Time coach Ty Post time and load to comments Auxiliary: Tabata Partner... Read More
11.30.11 WEDNESDAY "RABBIT HOLE" 5 Rounds of: 15 10m Shuttle Touches 15 HR Push Ups cash out: 30 OHS…115/75 pounds For Time Post time and... Read More
11.29.11 TUESDAY "LITMUS TEST" Test 1– 2min AMRAP of: Single Arm DB Clean n Jerks (1min on the each arm. Choose a weight. Score is... Read More
11.28.11 MONDAY "CHUCK N RUN" 800m Run 21…15…9 of: Wall Balls…20/14 pounds Knees to Elbows 800m Run For Time Welcome back! Post time and load... Read More