7.14.10 WEDNESDAY "DEMENTIA" 12…9…6 of: Chest to Bar Pull Ups KB Swing… 70/35 pounds DB Thrusters… 35/20 pounds (each hand) Burpee Box Jumps… 24/20" box... Read More
Daily WOD
7.13.10 TUESDAY "POUNDER" 50/5…40/10…30/15…20/20…10/25 of: Double Unders OHS…115/65 pounds For TIme Post time and load to comments Strength: Weighted Ring Dips (perform max reps... Read More
7.12.10 MONDAY "OLD GREG" 60 (30 each arm) Sigle Arm Barbell Snatches… 95/55 pounds For Time **3 Burpees, 3 Toes to Bar at the top... Read More
7.10.10 SATURDAY "JERK AND A BOX" AMRAP 20mins of: 5 Push Jerks… 50/30 pounds 7 Box Jumps… 24/20" box Post amount of rounds to comments... Read More
7.9.10 FRIDAY "GRIZZA" 4 Rounds for time of: 20 Pull Ups 20 Push Ups 20 Sit Ups 20 Air Squats 5 Clean... Read More
7.6.10 WEDNESDAY "HIGH NOON" 10-1 of: Hand Clap Push Ups Chest to Bar Pull Ups Push Press…115/55 SDLHP…115/55 For Time Post time and load to... Read More
7.6.10 TUESDAY "PUSH PULL" 11 Turkish Get Ups Rt Arm… 53/25 pounds 11 Turkish Get Ups Lt Arm… 53/25 pounds 21 L-Pull Ups 8 Turkish Get Ups... Read More
9th Annual Joseph D. Helmuth Memorial Golf Classic Joseph “Jody” Helmuth passed away on January 6, 2002 after losing a nine-month battle against non-Hodgkin’s Lymphoma. ... Read More
7.5.10 MONDAY "LUNG BURN" 10 Rounds for time of: 400m Run 10 WB's… 20/14 pound ball 5 Burpees Post time to comments SKill: Snatch Balance Auxiliary: ... Read More
7.3.10 SATURDAY "BENCHMARKS" Rest Unlimited after each 100 Double unders for time 500m Row for time 50 Burpees for time 50 KB Swings for time…... Read More
7.1.10 FRIDAY "TABATA WTF" 32 Rounds- 1 Round= 20sec of Work, 10sec of Rest of 8 Rounds CnJ… 65/35 pounds 8 Rounds Burpees 8 Rounds... Read More
6.30.10 WEDNESDAY "TESTIES" 7…6…5…4…3…2…1 of: Muscle Ups Snatch…135/95 pounds For Time Post time and load to comments Strength: 10min to establish a 1rm of Snatch... Read More
6.29.10 TUESDAY "ZOOLANDER" 1min Row for Calories 1min Push Press…115/65 pounds 1min Sit Ups 1min SDLHP…115/65 pounds 1min Toes to Bar 1min Wall Balls…20/14 pounds... Read More
6.28.10 MONDAY "DEADLIFT BONANZA 2" 10…9…8 of: Deadlift… 225/135 pounds Burpees then: 400m Run 7…6…5 of: Deadlift… 225/135 pounds Burpees then: 400m Run 4…3…2…1 of:... Read More
6.25.10 FRIDAY "ELIZABETH" 21…15…9 of: Squat Cleans… 135/95 pounds Ring Dips For TIme Post time and load to comments Strength: Overhead Squats OHS (work... Read More
6.23.10 WEDNESDAY "SHOW DOG" 50 Double Unders 20 Cal Row 20 Push Press… 115/55 pounds 20 SDLHP… 115/55 pounds 50 Double Unders For Time 2010... Read More
6.22.10 TUESDAY "EVA" 5 Rounds of: 800m Run 30 KB Swings… 70/35 pounds 30 Pull Ups For Time (repeat WOD from 11.23.09) Post time and... Read More
6.21.10 MONDAY "FLOATER" 20 Power Cleans… 185/95 pounds 800m Run For Time Post time and load to comments Strength: Back Squat (work up to... Read More
6.19.10 SATURDAY "BUCKIN FURPEES" 5 Rounds of: 10 OHS… 115/75 pounds 10 Burpee Box Jumps… 20/18" box For Time Post time and load to comments ... Read More
6.18.10 FRIDAY "700 CLUB" 100 Double Unders 100 Sit Ups (soles of feet touching together) 100 Wall Balls… 20/14 400m Run For Time Post time and... Read More
6.16.10 WEDNESDAY "REMODY" 50 Thrusters… 135/65 pounds 4 Chest to Bar Pull Ups at the top of every minute (eg. 3…2…1…GO! 4 C2B Pull Ups) ... Read More
6.15.10 TUESDAY "HANGIN OUT" 15-1 of: Push Ups Hang Snatch… 65/35 For Time Post time and load to comments Auxiliary: L-Pull Ups (max unbroken... Read More
6.14.10 MONDAY "THE GREEN MILE" 2 Rounds of: 150 feet Walking Lunges (plate held overhead)… 45/25 pounds 75 feet DB Farmers Walk (DB in each hand)… 90/45... Read More
6.12.10 SATURDAY "UGLY BETTY" 21 Squat Cleans… 115/65 pounds 21 Ring Dips 400m Run 15 Squat Cleans… 115/65 pounds 15 Ring Dips 400m Run 9... Read More
6.11.10 FRIDAY "TEN DOG-DAYS OF SUMMER" 1 Muscle Up 2 Clean n Jerk… 115/65 pounds 3 Power Cleans… 115/65 pounds 4 Deadlifts… 115/65 pounds 5... Read More