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
Daily WOD
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
11.22.14 SATURDAY "WOD3 PARTNER COMBINE" 1min Cal Row 1min Rest 1min Cal Row 1min Rest 1min Cal Row 1min Rest 1min Cal Row 1min Rest... Read More
11.21.14 FRIDAY "CHIP SHOT" 40 OHS…135/95 pounds 8 Rope Climbs 30 Burpee Bar Touches 8 Bar Muscle Ups (sub- 16 Pull Ups0 20 Hang Clean…135/95... Read More
11.17.14 MONDAY "FRANNON BALL" 3 Rounds of: 3min AMRAP of: 15 Wall Balls…30/20 pounds…10/8 feet 15 Chest to Bar Pull Ups 3min Rest For Total... Read More
11.16.14 SUNDAY ENDURANCE– "CARPOOL" With a partner complete the following: 10 Rounds of: 400m Med Ball Run…20/14 pounds then: 10 Rounds of: 400m Run For... Read More
11.15.14 SATURDAY "PATTY CAKE" With a partner complete the following: 25min AMRAP of: 100m Sled Drag or Prowler Push (45/25 pounds on the Sled, 0... Read More
11.14.14 FRIDAY "DOUBLE HEADER" 5min AMRAP of: 1 Rope Climb 3 Snatches…155/105 pounds 5min Rest 10min AMRAP of: cash in- 800m Run 20 Pull Ups... Read More
11.9.14 SUNDAY ENDURANCE– "PULL POSITION" 4 Rounds of: 50m Reverse Sled Pull…135/95 pounds 800m Run 5min Rest For Time Post time and load to comments... Read More
11.8.14 SATURDAY "DYNAMIC DUO" With a partner complete the following: 3 Rounds of: 50m Sled Pull…225/135 pounds 10 Rope Climbs 50 Box Jumps…24/20" box 40... Read More
11.7.14 FRIDAY "NO MAS" 12min AMRAP UP LADDER of: 3 Wall Balls…20/14 pounds…10/8 feet 3 Toes to Bar 6 Wall Balls…20/14 pounds…10/8 feet 6 Toes... Read More
11.2.14 SUNDAY ENDURANCE– "LEG SWEEP" 6 Rounds of: 100m Prowler Push…50/0 800m Run 5min Rest For Time Post time and load to comments OLYMPIC– Clean... Read More
11.3.14 MONDAY "ECC WOD 2" 25 OHS…135/95 pounds 75 Double Unders 25 Cal Row 75 Double Unders 25 OHS…135/95 pounds For Time (10min Time Cap)... Read More
11.1.14 SATURDAY "ECC WOD 1X2" 2 Rounds of: 5min AMRAP of: 10 Burpee Over Bar 15 Thrusters…95/55 pounds 20 Chest to Bar Pull Ups 5min... Read More
10.31.14 FRIDAY "FRIGHT NIGHT" 17min AMRAP of: 3 Rope Climbs 20 Burpees 20 Snatches…95/55 pounds 3 Rope Climbs 20 Burpees 20 Snatches…135/95 pounds 3 Rope... Read More
10.29.14 WEDNESDAY "PUMPKIN SMASHER" 5 Rounds of: 5 Ring Muscle Ups 15 High Double Dip Wall Balls…20/14 pounds…12/11 feet 3min Rest For Time (25min Time... Read More
10.28.14 TUESDAY "THE MECHANIC" 5 Rounds of: 3min AMRAP of: 20 Calorie Row 30 Double Unders 20 HSPU's…45 plate 3min Rest For Total Reps Post... Read More
10.27.14 MONDAY "THE WELLINGTON" 21…15…9 of: OHS…115/75 pounds Toes to Bar KB Swings…70/53 pounds (EMOM 3 Burpees) For Time (Time Cap 15min) (repeat WOD from 7.1.14) ... Read More
10.26.14 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
10.25.14 SATURDAY "JUNK YARD CHIP" With a partner complete the following: 20 Tire Flips 20 G.I. Janes 400m Med Ball Run…20/14 pounds 20 G.I. Janes... Read More
10.19.14 SUNDAY ENDURANCE– "G.I. TRACK" 5 Rounds of: 5 G.I. Janes 200m Run 1min Rest then: 5 Rounds of: 10 G.I. Janes 400m Run 2min... Read More
10.18.14 SATURDAY "MELT DOWN" 10-1 of: Burpee Box Jumps…20/18" box (25m Reverse Sled Pull…135/90 pounds after each set) For Time (10min Time Cap) Post time... Read More
10.12.14 SUNDAY ENDURANCE– "PIRATE INVASION" 7 Rounds of: 250m Row 100m Sled Push/Drag…90/50 pounds 300m Run 4min Rest For Time (Time Cap 60min) Post time... Read More
10.11.14 SATURDAY "ROCKY ROAD" 3 Rounds of: 5min AMRAP of: 5 10m Shuttle Touches 15 Toes to Bar 25 S. Arm DB Snatches…(choose weight) 5min... Read More
10.10.14 FRIDAY "VANILLA GORILLA" 30 Hang Squat Clean Thrusters…155/105 pounds (EMOM of 2 Ring Muscle Ups) (sub- 4 Ring Rows, 4 HR Push Ups or... Read More
10.5.14 SUNDAY ENDURANCE– "MATCH STICKS" With a partner: 12 Rounds of: 12cal Row 200m Run For Time (each partner does 10 rounds) Post time and... Read More
10.4.14 SATURDAY "TIRE FIRE" With a partner complete: 12min AMRAP of: 8 Tire Flips (both partners flip) 16 Toes to Bar (both partners do 16)... Read More
10.3.14 FRIDAY "LISTLESS" 21…15…9 of: Hang Cleans…135/95 pounds Front Squat…135/95 pounds (400m Run after each set) For Time (15min Time Cap) Post time and load... Read More
10.2.14 THURSDAY "BOW FLEX" 11…9…7…5 of: Ring Muscle Ups (50 Double Unders after every set) (2min Rest after each set of Double Unders) For Time... Read More