10.8.11 SATURDAY "ROPE A DOPE" With a partner complete the following: 20 Rope Climbs…15 feet then: 4 Rounds of: 12 Tire Flips 400m Run For... Read More
Daily WOD
10.7.11 FRIDAY "BURN NOTICE" 1000m Row then: 50…40…30…20…10 of: Double Unders Air Squats Sit Ups (staight legs) For Time Had the food survey last... Read More
10.6.11 THURSDAY "BOAR'S HEAD" 6 Rounds of: 10 Hanging Squat Cleans…135/95 pounds 12 Ring Dips 200m Run 1min Rest For Time Max Post time and... Read More
10.5.11 WEDNESDAY "GOAT HERDER" 15min AMRAP of: 100m Sled Pull…135/95 pounds (done once) 25 Knees to Elbows 25 Box Jumps…24/20" box 25 Push Press…95/65 pounds... Read More
10.4.11 TUESDAY "GORILLA FART" 21…15…9 of: Chest to Bar Pull Ups OHS…135/95 pounds For Time Custom wheels Post time and load to comments Strength: 10min... Read More
10.3.11 MONDAY "LINDA" AKA- "3 BARS OF DEATH" 10-1 of: Deadlift…150% bodyweight/100% bodyweight Bench Press…100% bodyweight/75% bodyweight Power Clean…75% bodyweight/50% bodyweight For Time **PR BOARD WORTHY**... Read More
10.1.11 SATURDAY "CHA CHA" with a partner complete the following: 42…30…18 of: Thrusters…115/75 pounds Toes to Bar Hang Cleans…115/75 pounds Box Jumps…24/20" box (every minute... Read More
9.30.11 FRIDAY "BIG FEET" 20min AMRAP of: 2 Muscle Ups (sub 3 Pull Ups, 3 HR Push Ups) 4 G.I Janes 6 KB Swings…70/53 pounds... Read More
9.29.11 THURSDAY "TABATA TINGLE" tabata= 8 rounds of: 20sec work, 10sec rest Tabata Row for Calories 1min Rest Tabata Shuttle Touch…10m 1min Rest Tabata Sit... Read More
9.28.11 WEDNESDAY "RUNNING DIANE" 1200m Run 21 Deadlifts…225/155 pounds 21 HSPU's… 25/15 pound plates 800m Run 15 Deadlifts…225/155 pounds 15 HSPU's…25/15 pounds plates 400m Run... Read More
9.27.11 TUESDAY "LYNN" 5 Rounds of: Max Reps Body Weight Bench Press Max Reps Pull Ups For Total Reps Post body weight and total... Read More
9.26.11 MONDAY "THE CRUCIBLE" 5 Rounds of: 12 Power Snatches…115/75 pounds 12 OHS… 115/75 pounds (every min at the top of the min 2 Burpees)... Read More
9.24.11 SATURDAY "DOSY DUO" 4 Rounds of: 25m Partner Carry switch 25m Partner Carry 25m Bear Crawl (both partners) 25m Partner Carry switch 25m Partner... Read More
9.23.11 FRIDAY "HARD KNOCKS" 10 Rounds of: 5 Deadlifts…275/185 pounds 7 Chest to Bar Pull Ups 5 Burpees 1min Rest For Time Post time... Read More
9.21.11 THURSDAY "STILTZ" 30 Back Squats…225/155 pounds Run 1mile For Time Post time and load to comments Auxiliary: 100 Sit Ups for time ***GET... Read More
9.21.11 WEDNESDAY "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... Read More
9.20.11 TUESDAY "DECENDANTS" 5 Rounds of: Decending Row (500m, 400m, 300m, 200m, 100m) Decending Double Unders (50, 40, 30, 20, 10) Decending Burpees (25, 20,... Read More
9.19.11 MONDAY "SPEAL VS. KHALIPA" 1 Clean n Jerk…155/110 pounds 1 Round of "Cindy" (5 Pull Ups, 10 Push Ups, 15 Air Squats) 2 Clean... Read More
9.17.11 SATURDAY "FIGHT GONE BAD 6" 3 Rounds of: 1min AMRAP of Wall Balls…20/14 pounds…10/8 feet 1min AMRAP of SDLHP…75/45 pounds 1min AMRAP of Box... Read More
9.16.11 FRIDAY "PINKY POPPER" 10 Rounds of: 6 Toes to Bar 12 HR Push Ups 24 Double Unders For Time Post time to comments... Read More
9.15.11 THURSDAY "DEATH BY DEADLIFT" Choose between 4 loads: 315/225…275/185…225/155…185/120 pounds Complete 1rep in the 1st minute, 2reps in the 2nd minute and so on... Read More
9.14.11 WEDNESDAY "CREEPY CRAWLERS" 4 Rounds of: 6 Wall Climbs 20m Bear Crawl (down n back the width of the gym) 4 Shuttle Touches…10m For... Read More
9.13.11 TUESDAY "FGB WARM UP" 3 Rounds of: 40 Wall Balls…20/14 pounds…10/8 feet 40 SDLHP's… 75/45 pounds 40 Push Press… 75/45 pounds 40 Sit Ups... Read More
9.12.11 MONDAY "REMEMBER 9/11" (Disposable Hero WOD) 2001m Row 11 Box Jumps…36/24" box 11 Thrusters…125/85 pounds (125 deaths at the pentagon) 11 Burpee Chest to... Read More
9.11.11 SUNDAY REST DAY Tomorrow we will be doing a WOD in memory of all those who lost their lives 10 years on a day... Read More
9.10.11 SATURDAY "CONUNDRUM" 2 Rounds of: 21…15…9 of: Wall Balls…20/14 pounds…10/8 feet Sit Ups (straight legs) Box Jumps…24/20" box Hang Clean…95/65 pounds cash out: 50... Read More
9.9.11 FRIDAY "JOSH" 42 Pull Ups (chin pass through verticle and horizontal plane) 21 OHS… 95/65 pounds 30 Pull Ups (chin pass through verticle and horizontal... Read More
9.8.11 THURSDAY **BONUS DAY** **Come in at regularly scheduled class time and do the "bonus WOD" or mess around with the stength and get strong!**... Read More
9.7.11 WEDNESDAY "MANTIS" 12min AMRAP of: 12 Cal Row 12 Hanging Squat Cleans…95/65 pounds 12 HR Push Ups For Total Reps Mantis Post... Read More
9.6.11 TUESDAY "BEARFROG" 4 Rounds of: 25m Bear Crawl 25m Burpee Broad Jump For Time New Pull Up station Post time to comments Strength: Bench... Read More
9.5.11 MONDAY "FRUIT OF LABOR" 15…10…5 of: Power Clean…185/115 pounds HSPU's…45/25 plates Toes to Bar For Time Congratulations Karen! 3 consecutive unassisted pull ups!... Read More