Daily WOD

3.8.15 SUNDAY ENDURANCE– “HOT CAKES” 27…24…21…18…15 of: Plate Burpees…45/25 pounds (Burpee with chest to plate, stand, ground to OH with plate) (800m Run after each... Read More

3.7.15 SATURDAY "PARTNER POUNDER" 2000m Row 200 Wall Balls…20/14 pounds…10/9 feet 200 KB Swings…70/53 pounds 100 HSPU's…floor For Time Post time, team and load to... Read More

3.6.15 FRIDAY "OPEN WOD 15.2" 0:00-3:00min 2 Rounds of: 10 OHS…95/65 pounds 10 Chest to Bar Pull Ups 3:00- 6:00min 2 Rounds of: 12 OHS…95/65... Read More

3.4.15 WEDNESDAY "PUNCH CARD" 7min AMRAP of: 45 High Wall Balls…20/14 pounds…12/11 feet 60 KB SDLHP…70/53 pounds 30 OHS…115/75 pounds 20 Ring Muscle Ups (sub-... Read More

3.1.15 SUNDAY ENDURANCE– "RUSSIAN BEAR" With a partner complete the following: 3 Rounds of: 2000m Row 100 Russian Twists…20/14 pounds 40 Burpees For Time Post... Read More

2.28.15 SATURDAY "DOUBLE PLAY" 2 Rounds of: 100 Double Unders 30 Burpee Onto Plate 30 Shoulder to OH…115/75 pounds 3min Rest For Time (13min Time... Read More

2.27.15 FRIDAY "15.1" 9min AMRAP of: 15 Toes to Bar 10 Deadlifts…115/75 pounds 5 Snatches…115/75 pounds For Total Reps immediately following: 6min to Establish 1RM... Read More

2.22.15 SUNDAY NO CLASSES TODAY We will be having Open Gym today from 2pm-5pm  

2.21.15 SATURDAY (repeat WOD from 2.17.14) Post load and total reps to comments James Fordyce is the nephew of one of the most motivating and... Read More

2.17.15 TUESDAY "THE GALLOWS" 750m Row 30 OHS…115/75 pounds 20 Ring Muscle Ups (sub- 60 ring rows, 40 HR Push Ups) For Time (10min Time... Read More

2.15.15 SUNDAY ENDURANCE– "PUDDLE HOPPING" 12 Rounds of: 250m Row 25 Double Unders 1min Rest For Time Post time to comments OLYMPIC– Clean n Jerk

2.14.15 SATURDAY "LOVE BURPEES" With a partner complete the following: 200 Burpee Bar Touches (8 KB Swings…70/53, 8 Pull Ups EMOM) (20min Time Cap) –... Read More

2.13.15 FRIDAY "ROPE SMUGGLER" 4 Rounds of: 4min AMRAP of: 20 OHS…115/75 pounds 4 Rope Climbs 4min Rest For Total Reps Post load and total... Read More

2.11.15 WEDNESDAY "BEETLE JUICE" 2 Rounds of: 8min AMRAP of: 60 Wall Balls…20/14 pounds…10/9 feet 30 Power Cleans…135/95 pounds 30 HSPU's…floor 8min Rest For Total... Read More

2.9.15 MONDAY "FRUIT BASKET" 3 Rounds of: 10 Hang Squat Cleans…155/105 pounds 15 Chest to Bar Pull Ups 10 Lateral Burpee Box Jumps…24/20" box For... Read More

2.8.15 SUNDAY ENDURANCE– "DINE N DASH" 10 Rounds of: 10 Burpee Bar Touch 200m Sprint 1min Rest For Time (35min Time Cap) Post time to... Read More

2.7.15 SATURDAY "CONDUIT" 3 Rounds of: 20 Burpee Bar Touch 500m Row 50 Double Unders 2min Rest For Time (20min Time Cap) Post time to... Read More

2.6.15 FRIDAY "DETOX" 12min AMRAP of: 30 Box Jumps…24/20" box 20 Chest to Bar Pull Ups 30 Wall Balls…20/14 pounds…10/9 feet 20 Hang Snatch…115/75 pounds... Read More

2.4.15 WEDNESDAY "GUT CHECK" 11-1 of: OHS…115/75 pounds Toes to Bar For Time (10min Time Cap) Post time and load to comments

2.1.15 SUNDAY ENDURANCE– "ICKY SHUTTLE" 8 Rounds of: 3min AMRAP of: 8 Shuttle Touches…10m 4 G.I. Janes 8 KB Swings…70/53 pounds 2min Rest For Total... Read More

1.31.15 SATURDAY "ARMAGEDDON" 27…21…15..9 of: Thruster…95/55 pounds SDLHP…95/55 pounds (3 Burpee EMOM) For Time (12min Time Cap) Post time and load to comments

1.26.15 MONDAY "BLOOD CLOT" 21…15…9 of: Squat Clean…135/95 pounds Toes to Bar For Time (10min Time Cap)   Post time and load to comments REGISTER... Read More

1.25.15 SUNDAY ENDURANCE– "GUN RUNNER" 6 Rounds of: 12 Pistols (6 each leg) or 24 Air Squats 6 Shoot Throughs 400m Run 2min Rest For... Read More

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