11.10.10 WEDNESDAY "WODs 3&4 OTG CHALLENGE" WOD 3 AMRAP 10min of: 4min Box Jumps… 24/20" box 3min KB Swings… 53/35 pounds 2min Toes to Bar... Read More
Daily WOD
11.9.10 TUESDAY "WODs 1&2 OTG CHALLENGE" WOD 1 3min AMRAP of: Deadlift… either 95, 135, 225 or 275 pounds For total weight lifted (multiply weight... Read More
11.8.10 MONDAY "BULL" 21 Squat Cleans… 115/65 pounds 21 Chest to Bar Pull Ups 400m Run 15 Squat Cleans… 115/65 pounds 15 Chest to Bar Pull Ups 400m Run... Read More
11.5.10 FRIDAY "TABATA YO MAMA" Tabata Shuttle… 15 feet 1min Rest Tabata Toes To Bar 1min Rest Tabata Snatch… 75/35 pounds 1min Rest Tabata OHS…... Read More
11.3.10 WEDNESDAY "THE NOOK AT BUSKEY'S" TEAM WORKOUT With a team of 3 (because thats how many to a bed @ Buskey's) complete: 50 Man-Makers…... Read More
11.2.10 TUESDAY "SNEAKER BOMB" At the beginning of every minute on the minute complete 1 Push Press…95/45, and 1 KB Swing…53/35. First minute 1 PP... Read More
11.1.10 MONDAY "FALL BRAWL WOD 4" 200m Farmers Walk…65/35 pounds 20 Box Jumps… 24/20" box 20 Hand Release Burpees 200m Farmers Walk…65/35 pounds 15 KB... Read More
10.30.10 SATURDAY "FALL BRAWL WOD 2" 21…15…9 of: Wall Balls… 20/14 pounds Row (for Calories) Ground to Overhead (CnJ or Snatch)… 115/65 pounds For Time... Read More
10.29.10 FRIDAY "FILTHY 50" 50 Box Jumps 20" box 50 Jumping Pull Ups 50 KB swings…35/15 pound KB 50 Lunges 50 KTE's (Knees to Elbows)... Read More
10.27.10 WEDNESDAY "HAPPY HOUR" 40 Burpee Pull Ups scale: 40 Pull Ups, 40 Burpees for time For Time Post time to comments Warm... Read More
10.24.10 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…115/75 pounds 50 Double Unders... Read More
10.23.10 SATURDAY "SEE CINDY RUN" 4 Rounds of: AMRAP 7min of: 400m Run then: 5 Pull Ups 10 Push Ups 15 Air Squats 1min Rest... Read More
10.22.10 FRIDAY "NATURAL BORN KILLER" 12min AMRAP of: 5 Thrusters…135/95 pounds 7 Knees to Elbows For Rounds and Reps Post rounds and reps to... Read More
10.20.10 WEDNESDAY "RAGING SKIPPER" 21 Power Snatches… 115/75 pounds 63 Double Unders 15 Power Snatches… 115/75 pounds 45 Double Unders 9 Power Snatches… 115/75 pounds... Read More
10.18.10 MONDAY "MELTDOWN" 7 Rounds of: 7 Power Cleans… 135/75 pounds 7 HSPU's (men: hands on 2 stacked 45# plates and head to abmat, women: hands... Read More
10.16.10 SATURDAY "LUMBERJACK 20" 20 Reps Deadlift… 275/185 pounds 400m Run 20 Reps KB Swing… 70/53 pounds 400m Run 20 Reps OHS…115/65 pounds 400m Run... Read More
10.15.10 FRIDAY "FRAN" 21…15…9 of: Thrusters…95/65 pounds Pull Ups with the remainder of 10min establish 1RM Front Squat and 1RM Jerk. Every pound you complete... Read More
10.13.10 WEDNEDAY "5…4…3…2…1" 5min AMRAP of: Row For Calories 4min AMRAP of: Box Jumps…24/20" box 3min AMRAP of: Hanging Squat Snatch… 75/45 pounds 2min AMRAP... Read More
10.12.10 TUESDAY "GRACE'S RINGS" 30 Toes to Rings 30 Clean and Press… 135/95 pounds 30 Burpees For Time Post time and load to comments Strength: ... Read More
10.11.10 MONDAY "RUNNING NATE" AMRAP 20min 2 Muscle Ups 4 HSPU's 8 KB Swings… 70/53 pounds 200m Run For Rounds and Reps Post total reps... Read More
10.9.10 SATURDAY "SUMO-SPRINT" 5 Rounds of: AMRAP 1min 30sec of: 100m Sprint SDLHP…95/55 pounds 2min Rest For Reps (3,2,1… Go! 100m Sprint then the remainder of 1:30... Read More
10.8.10 FRIDAY "WEAK END" 21…15…9 of: Jumping DB Lunges… 45/20 pounds Push Ups w Hand Release For Time Post time and load to comments... Read More
10.6.10 WEDNESDAY "2010 CROSSFIT/ USAW OPEN" 30min to establish 1RM Snatch and 1RM Clean and Jerk in Kilograms (divide pounds by 2.2) Then: 10min AMRAP... Read More