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
Daily WOD
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
9.30.14 TUESDAY "CINDY ROW" 5…4…3…2…1 of: "Cindy Rounds" 5 Pull Ups 10 Push Ups 15 Air Squats (20cal Row After each set of "Cindy") For... Read More
**10am ENDURANCE CLASS ONLY TODAY** (no Olympic Class or Mobility) 9.28.14 SUNDAY ENDURANCE– "TRIPPLE PLAY" 3 Rounds of: 1200m Run 1000m Row 100 Double Unders... Read More
9.27.14 SATURDAY "SICKNESS" With a partner complete: 5 Rounds of: 3min AMRAP of: 25m Prowler Push…270/180 pounds remainder of 3min AMRAP of Rope Climbs 3min... Read More
9.26.14 FRIDAY "THE EQUALIZER" 2min AMRAP of: HSPU's…25's 2min Rest 2min AMRAP of: Power Cleans…135/95 pounds 2min Rest 4min AMRAP of: Wall Balls…20/14 pounds…10/8 feet... Read More
9.22.14 MONDAY "BUNNY SNATCH" 2 Rounds of: 4min AMRAP of: 5 Snatches…135/95 pounds 4 Burpee Over Bar (6 Toes to Bar EMOM) 4min Rest For... Read More
9.21.14 SUNDAY ENDURANCE– "MURPHY'S LAW" 3 Rounds of: 12min AMRAP of: cash in- 1mile Run remainder of time- "Cindy Rounds" 5min Rest For Total Reps... Read More
9.20.14 SATURDAY "ALABAMA SLAMMER" With a team of 3 complete: 3000m Row 300 Front Squats…95/55 pounds (3 Burpee EMOM, whole team) For Time Post time... Read More
9.19.14 FIRDAY "KNUCKLE DRAG" 3 Rounds of: 5min AMRAP of: 30 KB Swings…70/53 pounds 20 HSPU's…25's 3 Rope Climbs 5min Rest For Total Reps Post... Read More
9.18.14 THURSDAY "TOE JAM" 21…15…9 of: High Double Dip Wall Balls…20/14 pounds…12/11 feet Toes to Bar For Time (10min Time Cap) Post time and load... Read More
9.13.14 SATURDAY "SPARE PAIR" 8min AMRAP of: Partner Burpee Tire Flips For Total Reps (combine into teams of 2 or 3) Post team and total... Read More
9.11.14 THURSDAY "FAST EDDIE" 9min AMRAP of: 15 Snatches…75/45 pounds 15 Wall Ball Sit Ups…20/14 pounds (EMOM 2 G.I. Janes or Burpee Bar Touch) For... Read More
9.10.14 WEDNESDAY "THE WALL" 4 Rounds of: 3min AMRAP of: 30 Cal Row 20 Burpee Box Jumps…20/18" box 10 Bar Muscle Ups 3min Rest For... Read More
9.9.14 TUESDAY "DIRTY PAWS" 10…9..8 of: Squat Clean…155/105 pounds HSPU's…25's (400m Run after 10,9,8) then: 7…6…5 of: Squat Clean…155/105 pounds HSPU's…25's (400m Run after 7,6,5)... Read More