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
Daily WOD
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
9.3.11 SATURDAY "31 HEROES" 31min AMRAP of: 8 Thrusters…155/105 pounds 6 Rope Climbs…15 ft. ascent 11 Box Jumps…30/24" box This is a Partner WOD – Partner... Read More
9.2.11 FRIDAY "MERRY GO ROUND" (via CrossFit Apex) 2 Rounds of: 21 Pull Ups 15 Wall Balls…20/14 pounds… 10/8 feet 9 Deadlifts…275/185 pounds 60 Double... Read More
9.1.11 THURSDAY LOW BACK MOBILITY AND STRENGTH MWOD 1. MWOD 2. Strength: Back Squat 1st set 70% of training max x 3reps 2nd... Read More
8.31.11 WEDNESDAY "FILTHY 50" 50 Box Jumps…20/18" box 50 Jumping Pull Ups 50 KB swings…35/15 pound KB 50 Walking Lunges 50 KTE's (Knees to Elbows)... Read More
8.30.11 TUESDAY "PRICKER BUSH" 5 Rounds of: 18 SDLHP's… 95/65 pounds 9 Burpees to a Plate 3 G.I. Janes 1min Rest Prep for "The Seven"... Read More
8.29.11 MONDAY "CORPSE REVIVER" (as per CFNE) 21…15…9 of: OHS… 95/65 pounds Box Jumps…24/20" box Toes to Bar For Time Post time and load to... Read More
**EXPLODE NEWS** October 1st 2011 we will be having a viewing of the LOCKDOWN video done by Brad Feaser at Doc Mcgrogan's. Anyone interested in... Read More
8.27.11 SATURDAY "THE SEVEN" 7 Rounds of: 7 Handstand push-ups 7 Thruster… 135/95 pounds 7 Knees to elbows 7 Deadlifts…245/170 pounds 7 Burpees 7 Kettlebell swings…70/35... Read More
8.26.11 FRIDAY "SNATCHTASTIC 2" 10 Rounds of: 24 Double Unders 8 Power Snatch…115/75 pounds For Time Post time and load to comments Skill: Snatch Strength:... Read More
8.25.11 THURSDAY STRENGTH DAY Shoulder Press 1set set 65% of training max x 5reps 2nd set 75% of training max x 5reps 3rd set 85%... Read More
8.24.11 WEDNESDAY "SWEEDISH FISH" 3 Rounds of: 20 Wall Balls…20/14 pounds…10/8 feet 10 Power Cleans…135/95 pounds 20 Sit Ups (butterfly) 400m Run For Time Brad... Read More
8.23.11 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 ... Read More
8.22.11 MONDAY "RISE AGAIN" 2 Rounds of: 35 KB swings…70/35 pounds 35 OHS…95/65 pounds Every Minute at the top of the minute: 2 Burpees For... Read More
8.20.11 SATURDAY "THE TRIFECTA" With teams of 3 complete: 2min AMRAP of: Tire Flip Jump Throughs 3min AMRAP of: Rope Climbs 4min AMRAP of: Burpees... Read More
8.19.11 FRIDAY "GOLDEN MONKEY" 6 Rounds of: 3 Wall Climbs 6 G.I. Janes 9 Toes to Bar For Time Post time to comments Auxiliary:... Read More
8.18.11 THURSDAY MAX TESTING 15min to Establish 1RM of Deadlift 15min to establish 1RM of Bench Press 15min to establish 1RM of Back Squat 15min... Read More
8.17.11 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 ; ... Read More
8.16.11 TUESDAY "PRESSURE COOKER" 10-1 of: Chest to Bar Pull Ups Box Jumps…24/20" box For Time planking? Post time to comments Strength: 3×3 Clean n... Read More
8.15.11 MONDAY "40 DAYS AND 40 NIGHTS" cash in: 40 Cal Row then: 2 Rounds of: 40 Thrusters…75/45 pounds 40 Hand Release Push Ups 40... Read More