Daily WOD

1.24.15 SATURDAY "DEVIL'S ADVOCATE" With a partner complete the following: 8 Rounds of: 3 Rope Climbs 24 Box Jumps…24/20" box For Time (partner 1 completes... Read More

1.23.15 FRIDAY "SPRINT CHIP" 50 Thrusters…105/65 pounds 40 Chest to Bar Pull Ups 30 Burpee Onto Plate 20 KB Swings…70/53 pounds 400m Run For Time... Read More

1.22.15 THURSDAY "VERTIGO" 5 Rounds of: 20 Calorie row 15 HSPU…25 2min Rest For Time (18min Time Cap) Post time and load to comments

1.21.15 WEDNESDAY "15.0PEN" 12min AMRAP of: 100 High Wall Balls…20/14 pounds…12/11 feet 75 Double Unders 25 Ring Muscle Ups For Total Reps Post load and... Read More

1.20.15 TUESDAY "BREAK NECK" 3min AMRAP of: 3 Snatches…135/95 pounds 6 Burpee Box Jumps…24/20" box 4min Rest 3min AMRAP of: 3 Snatches…165/105 pounds 6 Burpee... Read More

1.18.15 SUNDAY ENDURANCE– "RUN TEST" 1mile Run 3min Rest 1200m Run 2min Rest 800m Run 1min Rest 400m Run For Time Post time to comments... Read More

1.17.15 SATURDAY "SWEAT SHOP" with a partner complete: 20min AMRAP of: 100 Wall Balls…20/14 pounds…10/9 feet 100 Calorie Row 50 Shoot Throughs 15 Rope Climbs... Read More

1.16.15 FRIDAY "OCTANE" 21…15…9 of: Power Cleans…115/75 pounds Thrusters…115/75 pounds 2min Rest 12 Ring Muscle Ups (sub- 12 Bar Muscle Ups/ or 24 Pull Ups,... Read More

1.15.15 THURSDAY "STEEL ABS" 5 Rounds of: 4min AMRAP of: 14 Wall Ball Sit Ups 7 Toes to Bar 14 KB Swings…70/53 pounds 4min Rest... Read More

1.12.15 MONDAY "FEEDING FRENZY" 2 Rounds of: 7min AMRAP of: 7 HSPU…25's 9 Chest to Bar Pull Ups 12 Lateral Box Jumps…24/20" box 7min Rest... Read More

1.11.15 SUNDAY ENDURANCE– "ROW HOMIE" With a partner: 8K Row (each partner rows 250m then does 3 Burpees before switching) For Time CONGRATS EMILY AND... Read More

1.10.15 SATURDAY "TIME LAPSE" with a partner complete: 4min AMRAP of: Wall Balls…20/14 pounds…10/9 feet 2min Rest 4min AMRAP of: Power Cleans…115/75 pounds 2min Rest... Read More

1.4.15 SUNDAY ENDURANCE– "RUNNAMUCK" 5 Rounds of: 800m Run 20 Burpee Bar Touches 2min rest For Time Post time to comments OLYMPIC– Snatch

1.3.15 SATURDAY "HAMSTER WHEEL" 3 Rounds of: 500m Row 10 Shoot Throughs 20 KB Swings…70/53 pounds 3min Rest For Time (24min Time Cap) Post time... Read More

1.2.15 FRIDAY "BEAR NECESSITIES" 10min AMRAP of: 12 Bear Complex…95/55 pounds 18 Pull Ups For Total Reps Post load and total reps to comments

1.1.15 THURSDAY "HAPPY NEW YEAR" With a Partner: 20min AMRAP of: 20 Wall Ball Sit Ups…20/14 pounds 15 Burpee Box Jumps…24/20" box For Total Reps... Read More

12.30.14 TUESDAY "ARTIC BLAST" With or without a partner: 10min AMRAP of: 50 Calorie Row 40 Deadlifts…225/125 pounds 50 Pull Ups 40 Box Jumps Overs…24/20"... Read More

12.29.14 MONDAY "11.4" 10min AMRAP of: 60 Burpee Over Bar 30 OHS…120/90 pounds 10 Ring Muscle Ups (sub 20 Pull Ups, 20 HR Push Ups)... Read More

12.28.14 SUNDAY ENDURANCE– "10K DAY" With a partner row: 10K For Time Post time and team to comments OLYMPIC– Clean n Jerk

12.27.14 SATURDAY "DYNAMIC DUO" With a partner complete the following: 3 Rounds of: 48 Box Jumps…24/20" box 8 Burpee Tire Flips 400m Med Ball Run…30/20... Read More

12.26.14 FRIDAY "REINDEER GAMES" 3 Rounds of: 50m Prowler Push…180/110 5 Rope Climbs 20 Axle Thrusters…110/70 3min Rest For Time (18min Time Cap) Post time... Read More

12.25.14 THURSDAY MERRY CHRISTMAS NO CLASSES TODAY **HOLIDAY HOURS** XMAS DAY- Thursday Dec. 25th- NO CLASSES DAY AFTER XMAS- Friday Dec. 26th- 9am, 12pm, 5pm CLASS NEW... Read More

12.23.14 TUESDAY "SANTA'S SACK" 3 Rounds of: 500m Row 10 Clean n Jerk…185/125 pounds For Time (12min Time Cap) Post time and load to comments... Read More

12.20.14 SATURDAY "FLIPPING BIRDS" 3 Rounds of: 15 Burpee Tire Flips 400m Run For Time Post team and time to comments

12.19.14 FRIDAY "SHARK SKIN" 2 Rounds of: 6min AMRAP of: 30cal Row 40 Wall Balls…20/14 pounds…10/8 feet 20 Hang Cleans…135/95 pounds 10 Ring Muscle Ups... Read More

12.18.14 THURSDAY "ROUND ROBIN" 4 Rounds of: 60 Double Unders 20 Toes to Bar 400m Med Ball Run…20/14 pounds 2min Rest For Time (16min Time... Read More

12.14.14 SUNDAY ENDURANCE– "ENDURO" 8 Rounds of: 200m Row 400m Run 1min Rest For Time Post time to comments OLYMPIC– Clean n Jerk

12.13.14 SATURDAY "VENTILATOR" 2 Rounds of: 5min AMRAP of: 20 Power Snatch…135/95 pounds 15 Burpee Box Jumps…20/18" box 10 Toes to Bar 5min Rest For... Read More

12.7.14 SUNDAY ENDURANCE– "RUNABELLA" 10 Rounds of: 10 KB Swings…70/53 pounds 5 Burpees 400m Run 2min Rest For Time Post time and load to comments... Read More

12.6.14 SATURDAY "OHS HITTER" 2 Rounds of: 30…20…10 of: Hang Snatch…75/45 pounds OHS…75/45 pounds (30 Double Unders after each set) 2min Rest For Time (12min... Read More

12.3.14 WEDNESDAY "EMPHYSEMA" 6 Rounds of: 2min AMRAP of: 10 Calorie Row 10 Burpees 2min Rest For Total Reps Post total reps to comments

11.30.14 SUNDAY ENDURANCE– "BURNT LUNG" 10 Rounds of: 15 Wall Balls…20/14 pounds…10/8 feet 5 Burpees 400m Run For Time (32min Time Cap) Post time and... Read More

11.29.14 SATURDAY "BUCK SHOT" 12min AMRAP of: 5 Shoot Throughs 7 Toes to Bar 9 OHS…115/75 pounds For Total Reps Post load and total reps... Read More

***10am CLASS ONLY TODAY*** 11.27.14 THURSDAY "FLOCK O TURKEY" With a partner or teams of 3 complete the following: 30min AMRAP of: 20 Calorie Row... Read More

PARTNER COMBINE WORKOUTS AND DESCRIPTION WORKOUT 1 (9:30am)- "SIMPLICITY" 2 Rounds of: 15…10…5 of: Burpees Onto Plate (100m Sled Push in between sets) For Time... Read More