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
Daily WOD
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
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