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
Daily WOD
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
8.13.11 SATURDAY "NATE" 20min AMRAP of: 2 Muscle Ups 4 HSPU's 8 KB Swings… 70/35 pounds For Rounds and Reps Jeff Post rounds reps... Read More
8.12.11 FRIDAY "CHECK ENGINE LIGHT" 10…9…8 of: Clean n Jerk…135/95 pounds Burpees onto plate then: 400m Run 7…6…5 of: Clean n Jerk…135/95 pounds Burpees onto... Read More
8.11.11 THURSDAY STRENGTH DAY Back Squat (deload): 1st set 60% of training max x5 reps 2nd set 65% of training max x5 reps 3rd set... Read More
8.10.11 WEDNESDAY "SHOWDOWN" 15…10…5 of: HSPU'S…45/25 pound plates Toes to Bar Walking Lunges… 45/25 pounds plate (every min on the min 3 Snatches…135/95 pounds) For... Read More
8.9.11 TUESDAY "FIGHT GONE BAD" 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
8.8.11 MONDAY "BEAR NECESSITIES" 6 Rounds of: 15 Pull Ups 5 Bear Complex…115/75 pounds 1min Rest For Time Post time and load to comments Strength:... Read More
8.7.11 SUNDAY "BONUS" ***ENDURANCE WOD 10AM*** 15 Rounds of: 300m Row 30 Double Unders 200m Run For Time LOCKDOWN Post time to comments... Read More
8.6.11 SATURDAY "SYMPATHY PAINS" With Teams of 2, complete the following: 6 Rope Ascents… 21 feet 12 Tire Flips… first come first serve on choice... Read More
8.5.11 FRIDAY "QUICK FIX" 6 Rounds of: 3 Burpees 6 Burpee Box Jumps…20/18" box 9 Box Jumps…20/18" box Rest 1min For Time Emily and Tyler... Read More
8.4.11 THURSDAY STRENGTH DAY Back Squat: 1st set 75% of training max x5 2nd set 85% of training max x3 3rd set 95% of training... Read More
8.3.11 WEDNESDAY "BODY CAST" 10min AMRAP of: 15 SDLHP's…75/45 pounds 15 Thrusters…75/45 pounds For Rounds and Reps Christie Post load reps and rounds to comments... Read More
8.2.11 TUESDAY "ROUND THE HORN" 21…15…9…15…21 of: Wall Balls…20/14 pounds…10/8 feet KB Swings…53/35 pounds For Time "The Foof" Post time and load to comments... Read More
8.1.11 MONDAY "DEADLY DOZEN" 4 Rounds of: 12 Deadlifts…225/155 pounds 24 Push Press… 95/65 12 Chest to Bar Pull Ups 24 DB Sit Ups (feet anchored w... Read More
7.30.11 SATURDAY "CHIP AHOY" 100m Sled Pull…90/45 pounds 90 Double Unders 80 KB Swing…35/18 pounds 70 Cals on the Rower 60 Sit Ups (butterfly) 50... Read More
7.29.11 FRIDAY "KILL BILL VO. 1" 12…9…6 of: Muscle Ups (sub 3 ring rows, 3 ring dip per) Squat Clean n Press… 135/95 pounds For... Read More
7.28.11 THURSDAY "STRENGTH DAY" "Continuous effort – not strength or intelligence – is the key to unlocking our potential." -WINSTON CHURCHILL Back Squat 3×3: (max... Read More
7.27.11 WEDNESDAY "LUNG BURN" 10 Rounds of: 400m Run 10 Wall Balls…20/14 pounds…10/8 feet 5 Burpees onto plate For Time (repeat WOD from 7.5.10) CrossFit... Read More
7.26.11 TUESDAY "KNEED A LIFT" 7 Rounds of: 5 Hanging Squat Snatches… 115/75 pounds 10 Knees to Elbows For TIme Top Finishers from 2011 LOCKDOWN:... Read More
7.25.11 MONDAY "SHEITZ CREEK" 10 Rounds of: 3 Turkish Get Ups…53/35 pounds (each arm) 200m Row For Time Heat 1, WOD 12, 7:00am Explode LOCKDOWN ... Read More
7.24.11 SUNDAY REST DAY **The LOCKDOWN was a huge success** Throughout the night Saturday going into Sunday morninig there were countless stories of inspiration and... Read More
7.23.11 SATURDAY **DUE TO PREPARATION FOR THE LOCKDOWN WE WILL NOT BE HAVING CLASS TODAY** ***1st HEAT OF THE LOCKDOWN BEGINS AT 8PM*** Stop by... Read More
7.22.11 FRIDAY "GOODNIGHT MOON" 8min AMRAP of: 15 Wall Balls…20/14 pounds…10/8 feet 10 Straight Leg Sit Ups For Rounds and Reps Justin L. Post total... Read More
7.21.11 THURSDAY STRENGTH DAY Deadlift 3×5 1st set 65% of 1RM x5 2nd set 75% of 1RM x5 3rd set 85% of 1RM x5 or... Read More
7.20.11 WEDNESDAY "CHOOBATKA" 15min AMRAP of: 15 KB Swings… 70/53 pounds 10 Box Jumps… 24/20" box 5 Burpees onto Plate For Total Reps Jon A.... Read More
7.19.11 TUESDAY "JACKIE" 1000m Row 50 Thrusters…45/35 pounds 30 Pull Ups For Time *PR Board Worthy* Post time and load to comments Strength: Shoulder Press... Read More
7.18.11 MONDAY "DIANE" 21…15…9 of: Deadlift… 225/155 pounds HSPU's For Time *PR Board Worthy* Explodenites decent onto Test Your Metal. Great Job to everyone who... Read More