5.5.10 WEDNESDAY "CENTRAL EAST REGIONAL AFFILIATE WOD 1" L1's and L2's 3 Rounds for time of: 20 KB Swings… 53/25 pounds 10 C2B Pull Ups... Read More
Daily WOD
5.4.10 TUESDAY "PERRY-PLEGIC" L1's 30 Muscle-Ups (sub: 3 Pull Ups, 3 Ring Dips per Muscle-Up) 1000m Row For Time L2's 50 Paralelle Ring Pull Ups... Read More
5.3.10 MONDAY "BEAR COMPLEX" L1's 7 Bears …185/95 pounds 5min Rest then: "ABBEY" 25…20…15…10 of: GHD-Sit Ups GHD- Back Extension 400m Run or Row(if you... Read More
5.1.10 SATURDAY "SICK STASH-DASH" 400m Run 100 Thrusters… 45/15 pounds 400m Run 100 Jumping Pull Ups 400m Run 100 KB Sumo Deadlifts… 70/35 pounds 400m Run... Read More
4.30.10 FRIDAY "FRIDAY SMACK DOWN" L1's and L2's Every minute on the minute complete 1 OHS (Overhead Squat) and 1K2E (Knees to Elbow). On the... Read More
4.28.10 WEDNESDAY L1's "Hello Kitty" For Time: 50 Kitten-Puppy-Baby-Bunnies…115/75 At the top of every minute, do 5 C2B Pull Ups (Kitten-Pupppy-Baby-Bunny= Squat Clean n Press with a... Read More
4.27.10 TUESDAY "FIGHT GONE BAD" 3 rounds of: 1min Wall Balls… 20/14 pounds (for reps) 1min SDLHP… 75/45 pounds (for reps) 1min Box Jumps… 20/18"... Read More
4.26.10 MONDAY "HUNDO" 40 Snatches…115/55 pounds 40 Toes to Bar 20 Burpees For Time Post time and load to comments Auxiliary: Row 500m X 3... Read More
4.23.10 FRIDAY "VA SECTIONALS" AMRAP 3min of: Clean n Jerk…185/115 pounds Rest 10min then: "Cindy" AMRAP 20min of: 5 Pull Ups 10 Push Ups 15... Read More
4.21.10 WEDNESDAY "ABBEY OOP" 20min AMRAP of: 10 Wall Balls…20/14 pound balls 10 Sit Ups 50m Sprint score= total number of reps completed in 20min... Read More
4.20.10 TUESDAY "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
4.19.10 MONDAY "CUTE BEAR" 5 Rounds for time of: 5 "Bears" (see video below)…115/55 pounds 10 Pull Ups 15 Sit Ups 200m Run 1 "Bear"=... Read More
4.17.10 SATURDAY "CF GAMES VIDEO QUALIFIER" 5 Rounds for time of: 10 Deadlift… 225/135 pounds 10 Box Jumps… 24/20" box 10 Toes to Bar For... Read More
4.16.10 FRIDAY "ZERO GRAVITY" 3 Rounds of: 7 Hand Clap Push Ups (push up n clap hands behind back) 7 OHS (overhead squat)… 115/65 pounds 7 C2B... Read More
4.14.10 WEDNESDAY "EXPLODE FOOSBALL" 8…7 of: Santch…115/75 pounds Toes to Bar then: 200m Run 6…5…4 of: Snatch…115/75 pounds Toes to Bar then: 200m Run 3…2…1... Read More
4.13.10 TUESDAY "U-REEKA" 18…15…12…9 of: Lunges… 45/25 KB Swings… 70/35 Burpees Post time and load to comments Skill: Double Unders Strength: Bench Press... Read More
4.12.10 MONDAY "PINK SOCKS" (RIGHT SOCK) 5/1…4/2…3/3…2/4…1/5 of: Deadlift… 315 pounds/ HSPU's with paralettes (nose to 2 stacked up 45# bumpers) REST 2min (LEFT SOCK) 5/1…4/2…3/3…2/4…1/5... Read More
4.10.10 SATURDAY "PIKEY" 60 Reps Single arm Barbell Snatch (30 each arm)… 95/35 pounds 4 Burpees at the top of every minute For Time Post... Read More
4.9.10 FRIDAY "DT" 5 Rounds of: 12 Deadlifts… 155/75 9 Hang Cleans… 155/75 6 Push Press… 155/75 For Time Post time and load to comments... Read More
4.7.10 WEDNESDAY "WHOOPASS" 3 Rounds of: 25 Kettle Bell Swings… 70/35 pounds 15 HSPU's 400m Run For Time Post time and load to comments... Read More
4.6.10 TUESDAY "TABATA CFX" Tabata= (8)20sec. rounds w 10sec. rest Tabata CFX= (32)20sec. rounds w 10sec. rest of: (8) rounds Deadlift… 135pounds (8) rounds DB/KB... Read More
4.5.10 MONDAY "FUN WITH DB's" 10/1…9/2…8/3…7/4…6/5…5/6…4/7…3/8…2/9…1/10 of: DB Clean n Press… 45/20 pound DB's Weighted Pull Ups…45/20 pound DB's For Time Post time and load... Read More
4.3.10 SATURDAY "SKIPPY-PULLEY-BURP" 150 Double Unders 9 Deadlift… 315/135 pounds 18 Burpees 100 Double Unders 6 Deadlift…315/135 pounds 12 Burpees 50 Double Unders 3 Deadlifts…... Read More
4.1.10 FRIDAY "MEAN MOTHA" 5 Rounds for time of: 12 Squat Cleans… 135/80 pounds 10 Chest to Bar Pull Ups 8 HSPU's 400m Run Post... Read More
3.31.10 WEDNESDAY "PERSONAL FOUL" 21…15…9 of: Thrusters…95/55 pounds K2E's Burpees Pull Ups For Time Post time and load to comments Strength: Back Squat 5…3…1... Read More