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Daily WOD

2
Apr

4.3.10 SATURDAY "SKIPPY-PULLEY-BURP" 150 Double Unders 9 Deadlift… 315/135 pounds 18 Burpees 100 Double Unders 6 Deadlift…315/135 pounds 12 Burpees 50 Double Unders 3 Deadlifts…...
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1
Apr

4.1.10 FRIDAY "MEAN MOTHA" 5 Rounds for time of: 12 Squat Cleans… 135/80 pounds 10 Chest to Bar Pull Ups 8 HSPU's 400m Run Post...
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31
Mar

4.1.10 THURSDAY REST DAY *As always there is still class today. Show up and work on skills!
30
Mar

3.31.10 WEDNESDAY "PERSONAL FOUL" 21…15…9 of: Thrusters…95/55 pounds K2E's Burpees Pull Ups For Time  Post time and load to comments   Strength: Back Squat 5…3…1...
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29
Mar

3.30.10 TUESDAY "WHOO BEAR" 3min AMRAP of: Muscle Ups (sub: 2 ring dips, 2 c2b pull ups) Rest 5min then: 3min AMRAP of: Deadlift… 185/95...
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28
Mar

3.29.10 MONDAY "Speal vs. Khalipa" 1 CnJ (Clean n Jerk)… 155/75 pounds 1 "Cindy" round (5 Pull Ups, 10 Push Ups, 15 Squats) 2 CnJ…...
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26
Mar

3.27.10 SATURDAY "THE GUANTLET" "Jackie"1000M Row50 Thrusters (45# Men/ 30# Women)30 Pull-ups – then – "Karabell"10 rounds3 Snatches (135# Men/85# Women)15 Wall Ball (20# @...
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25
Mar

3.25.10 FRIDAY "McARTHUR" 10 Thrusters… 95/55 pounds 5 Burpees 20 SDLHP's… 95/55 pounds 4 Burpees 30 Hang Clean n Press… 95/55 pounds 3 Burpees 40 Pull Ups...
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24
Mar

3.25.10 THURSDAY REST DAY *As always class is still in session eventhough today is a rest day. Show up at 7pm and brush up on your skills or...
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23
Mar

3.24.10 WEDNESDAY "THE GIPPER" 10…9…8…7…6…5…4…3…2…1 of: Squat Cleans…135/75 pounds Burpee Box Jumps…24/20" box For Time Post time and load to comments     
22
Mar

3.23.10 TUESDAY "SKILLZ" 100 Double Unders 2 Muscle Ups 2 HSPU's  2 Snatches…135/75 pounds 75 Double Unders 4 Muscle Ups 4 HSPU's 4 Snatches…115/65 pounds 50 Double Unders...
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19
Mar

3.20.10 SATURDAY "NASTY GIRLS" 3 Rounds for time of: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans… 135/75 pounds Check out the video...
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18
Mar

3.19.10 FRIDAY "FLORIDA SECTIONAL WOD 2" 3 Minutes Max Box Jump…24/20" box 1 Minute Rest   3 Minutes Pull-ups 1 Minute Rest 3 Minutes Thrusters…...
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16
Mar

3.17.10 WEDNESDAY "RUN AROUND THE ROSIES" 10…9…8 of: Burpee Box Jumps…24/20" box/ SDLHP… 115/75 pounds 800m Run 7…6…5 of: Burpee Box Jumps… 24/20" box/ SDLHP…...
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15
Mar

3.16.10 TUESDAY "DEADLIFT BONANZA" 5 Rounds for time: 5 Deadlifts… 275/135 pounds 10 Burpees (repeat WOD from 1-11-10) Post time and load to comments  ...
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14
Mar

3.15.10 MONDAY "VICTORY LAP" 21…15…9 of: Pull Ups… C2B (Chest to bar) Box Jumps… 20/18" box KB Swings… 70/35 pounds DB/KB Push Press… 35/15 pounds...
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12
Mar

3.13.10 SATURDAY "PA, MD AND DE CROSSFIT GAMES SECTIONALS WOD 1" 3 Min AMRAP of: Clean and Jerk… 155/85 pounds (You may use CnJ or...
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11
Mar

3.12.10 FRIDAY "PA, MD AND DE CROSSFIT GAMES SECTIONAL WOD 3" 20 Min AMRAP with 35/15# weighted vest of: 1000m Row (Done only once at...
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9
Mar

3.10.10 WEDNESDAY "OHIO SECTIONAL WOD 4" 15…12…9 of: Clean n Jerk… 155/105 pounds C2B Pull Ups Box Jump… 24/20" Box 250m Row  Top 4 Men...
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8
Mar

3.9.10 TUESDAY "SECTIONAL PREP" 3 Rounds For Time of 5 HSPU's 10 Squat Snatches… 95/55 pounds 15 Chest 2 Bar Pull Ups 20 Double Unders...
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7
Mar

3.8.10 MONDAY "OHIO SECTIONAL WOD 3" 2 Rounds For Time of: 500m Row 15 OHS… 95/55 pounds 500m Row 15 T2B (Toes to Bar) Preparation...
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5
Mar

3.6.10 SATURDAY "LINDA" 10…9…8…7…6…5…4…3…2…1 of: Deadlift… 1 n 1/2 x Bodyweight Bench Press… Bodyweight Clean… 3/4 Bodyweight For Time  Post loads and time to comments...
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4
Mar

3.5.10 FRIDAY "HANG NAIL" 50…40…30…20…10 of: Sit Ups/ Double Unders/ Squat Hang Clean… 65/35 pounds For Time  Post time and load to comments    Strength: ...
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2
Mar

3.3.10 WEDNESDAY "BARBARA" 5 Rounds of: 20 Pull Ups 30 Push Ups 40 Situps 50 Squats Rest 3 Mins *For score combine total time it...
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2
Mar

3.2.10 TUESDAY "THE BARGER" 5 Rounds For Time Of: 5 Deadlifts… 275/155 pounds 10 K2E's 15 Double Unders Post time and loads to comments  ...
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28
Feb

3.1.10 MONDAY "RAW DEAL" 21…15…9 of: Mountain Climbers Push Press/Jerk… 135/75 pounds Then 1 mile Run For Time *(Mountain Climbers- Push Up position starting w...
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26
Feb

2.27.10 SATURDAY "JACK IN THE BOX" 8…7…6…5…4…3…2…1 of: SDLHP… 115/75 pounds Burpee Box Jumps… 20/18" Box (For Time) At the bottom of every minute do...
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