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
Daily WOD
3.30.10 TUESDAY "WHOO BEAR" 3min AMRAP of: Muscle Ups (sub: 2 ring dips, 2 c2b pull ups) Rest 5min then: 3min AMRAP of: Deadlift… 185/95... Read More
3.29.10 MONDAY "Speal vs. Khalipa" 1 CnJ (Clean n Jerk)… 155/75 pounds 1 "Cindy" round (5 Pull Ups, 10 Push Ups, 15 Squats) 2 CnJ…... Read More
3.27.10 SATURDAY "THE GUANTLET" "Jackie"1000M Row50 Thrusters (45# Men/ 30# Women)30 Pull-ups – then – "Karabell"10 rounds3 Snatches (135# Men/85# Women)15 Wall Ball (20# @... Read More
3.25.10 FRIDAY "McARTHUR" 10 Thrusters… 95/55 pounds 5 Burpees 20 SDLHP's… 95/55 pounds 4 Burpees 30 Hang Clean n Press… 95/55 pounds 3 Burpees 40 Pull Ups... Read More
3.25.10 THURSDAY REST DAY *As always class is still in session eventhough today is a rest day. Show up at 7pm and brush up on your skills or... Read More
3.23.10 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…115/65 pounds 50 Double Unders... Read More
3.22.10 MONDAY "MURPH" 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run For Time *Pull Ups, Push Ups and... Read More
3.20.10 SATURDAY "NASTY GIRLS" 3 Rounds for time of: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans… 135/75 pounds Check out the video... Read More
3.19.10 FRIDAY "FLORIDA SECTIONAL WOD 2" 3 Minutes Max Box Jump…24/20" box 1 Minute Rest 3 Minutes Pull-ups 1 Minute Rest 3 Minutes Thrusters…... Read More
3.17.10 WEDNESDAY "RUN AROUND THE ROSIES" 10…9…8 of: Burpee Box Jumps…24/20" box/ SDLHP… 115/75 pounds 800m Run 7…6…5 of: Burpee Box Jumps… 24/20" box/ SDLHP…... Read More
3.16.10 TUESDAY "DEADLIFT BONANZA" 5 Rounds for time: 5 Deadlifts… 275/135 pounds 10 Burpees (repeat WOD from 1-11-10) Post time and load to comments ... Read More
3.15.10 MONDAY "VICTORY LAP" 21…15…9 of: Pull Ups… C2B (Chest to bar) Box Jumps… 20/18" box KB Swings… 70/35 pounds DB/KB Push Press… 35/15 pounds... Read More
3.13.10 SATURDAY "PA, MD AND DE CROSSFIT GAMES SECTIONALS WOD 1" 3 Min AMRAP of: Clean and Jerk… 155/85 pounds (You may use CnJ or... Read More
3.12.10 FRIDAY "PA, MD AND DE CROSSFIT GAMES SECTIONAL WOD 3" 20 Min AMRAP with 35/15# weighted vest of: 1000m Row (Done only once at... Read More
3.10.10 WEDNESDAY "OHIO SECTIONAL WOD 4" 15…12…9 of: Clean n Jerk… 155/105 pounds C2B Pull Ups Box Jump… 24/20" Box 250m Row Top 4 Men... Read More
3.9.10 TUESDAY "SECTIONAL PREP" 3 Rounds For Time of 5 HSPU's 10 Squat Snatches… 95/55 pounds 15 Chest 2 Bar Pull Ups 20 Double Unders... Read More
3.8.10 MONDAY "OHIO SECTIONAL WOD 3" 2 Rounds For Time of: 500m Row 15 OHS… 95/55 pounds 500m Row 15 T2B (Toes to Bar) Preparation... Read More
3.6.10 SATURDAY "LINDA" 10…9…8…7…6…5…4…3…2…1 of: Deadlift… 1 n 1/2 x Bodyweight Bench Press… Bodyweight Clean… 3/4 Bodyweight For Time Post loads and time to comments... Read More
3.5.10 FRIDAY "HANG NAIL" 50…40…30…20…10 of: Sit Ups/ Double Unders/ Squat Hang Clean… 65/35 pounds For Time Post time and load to comments Strength: ... Read More
3.3.10 WEDNESDAY "BARBARA" 5 Rounds of: 20 Pull Ups 30 Push Ups 40 Situps 50 Squats Rest 3 Mins *For score combine total time it... Read More
3.2.10 TUESDAY "THE BARGER" 5 Rounds For Time Of: 5 Deadlifts… 275/155 pounds 10 K2E's 15 Double Unders Post time and loads to comments ... Read More
3.1.10 MONDAY "RAW DEAL" 21…15…9 of: Mountain Climbers Push Press/Jerk… 135/75 pounds Then 1 mile Run For Time *(Mountain Climbers- Push Up position starting w... Read More
2.27.10 SATURDAY "JACK IN THE BOX" 8…7…6…5…4…3…2…1 of: SDLHP… 115/75 pounds Burpee Box Jumps… 20/18" Box (For Time) At the bottom of every minute do... Read More
2.26.10 FRIDAY "MOUNTAIN MAN" 3 Rounds For Time of: 10 CnJ… 155/80 pounds 20 Pull Ups… Chest to Bar 150 Feet Bear Crawl He's "in" for... Read More
2.24.10 WEDNESDAY "5,4,3,2,1 WOD" For Reps: 5 Minutes of rowing for calories 4 Minutes of Box Jumps for Reps… 24/20" 3 Minutes of Hang Squat... Read More