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
Daily WOD
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
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