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
Daily WOD
**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
9.7.14 SUNDAY ENDURANCE– "STRESS TEST" 1mile Meb Ball Run…20/14 pounds 3min Rest 1200m Run (no med ball) 2min Rest 800m Med Ball Run…20/14 pounds 1min Rest 400m... Read More
9.6.14 SATURDAY "PARTNER MASH-UP" 12min AMRAP of: 15 KB Swings…70/53 pounds 5 Burpee Box Jumps…24/20" box For Total Reps (partner 1 does 15 KB Swings,... Read More
9.5.14 FRIDAY "HANG MAN" 21 OHS…135/95 pounds 4 Rope Climbs 15 OHS…135/95 pounds 3 Rope Climbs 9 OHS…135/95 pounds 2 Rope Climbs For Time (10min... Read More
9.2.14 TUESDAY "BUCKEYE" 3 Rounds of: 10 Snatches…135/95 pounds 20 Burpee Over Bar 30 Pull Ups 4min Rest For Time Post time and load to... Read More
8.31.14 SUNDAY ENDURANCE– "HANG RELAY " With a Partner complete: 12 Rounds of: 8 Hang Clean n Jerk…135/95 pounds 400m Med Ball Run…30/20 pounds (partner... Read More
8.30.14 SATURDAY "PARTNER BOAT RACE" With a Partner complete: 3000m Row (one partner holds an incline push up while the other Rows) For Time Post... Read More
8.29.14 FRIDAY "SNOW PLOW" Every 5min for 15min: 12 Ring Muscle Ups (sub- 15 Ring Rows, 10 Burpees) 50m Prowler Push…270/180 pounds For Slowest Round... Read More
8.26.14 TUESDAY "ORANGE CRUSH" 3 Rounds of: 24 KB Swings…70/53 pounds 12 Burpee Box Jumps…24/20" box 2min Rest For Time Post time and load to... Read More
8.24.14 SUNDAY ENDURANCE– "MOON WALKER" 6 Rounds of: 250m Row 15 Wall Balls…20/14 pounds…10/8 feet 400m Run with Med Ball 2min Rest For Time Post... Read More
8.23.14 SATURDAY "HUSTLE HARD" With a Partner complete: 10 Rounds of: 5 Tire Flips (both partners) 100m Powler Push or Sled Drag (one partner) For... Read More
8.20.14 WEDNESDAY "HIGH BALLER" 3 Rounds of: 4min AMRAP of: cash in- 12 High Double Dip Wall Balls…20/14 pounds…12/10 feet remainder of time AMRAP of:... Read More
*NO MOBILITY CLASS TODAY* 8.17.14 SUNDAY ENDURANCE– "TIME LAPSE" 15 Rounds of: 100m Row 30sec Rest then: 15 Rounds of: 200m Run 1min Rest For... Read More
8.16.14 SATURDAY "RUSH HOUR" With a partner complete the following: 30 Burpee Tire Flips (both partners) 3min Rest then: 100 Wall Balls…30/20 pounds…10/8 feet (one... Read More
8.15.14 FRIDAY "BACKDRAFT" 9min AMRAP of: 3 Ring Muscle Ups (sub- 3 ring rows, 3 ring dips per or Bar Mu's) 9 Back Squat…135/95 pounds... Read More
8.14.14 THURSDAY "GROUND HOG" 10-1 of: Ground to OH…115/65 pounds Wall Balls Sit Ups…20/14 pounds For Time Post time and load to comments **All members... Read More
8.13.14 WEDNESDAY "EL TORO" 45…35…25…15 of: KB Swings…70/53 pounds Calorie Row (10 Shoot Throughs and 1min Rest after each set) For Time (20min Time Cap)... Read More
8.10.14 SUNDAY ENDURANCE– "ROWBUTT" 1500m Row 25 Air Squats 1250m Row 50 Air Squats 1000m Row 75 Air Squats 750m Row 100 Air Squats For... Read More
8.9.14 SATURDAY "POWER CURVE" 18min AMRAP of: 6 Power Cleans…155/105 pounds 9 HR Push Ups 12 Wall Ball Sit Ups…20/14 pounds (Every 3min 200m Sprint)... Read More
8.4.14 MONDAY "STANKY LEG" 18min AMRAP of: 5 Chest to Bar Pull Ups 7 HR Push Ups 9 OHS…95/65 pounds (EMOM of 2 Burpee Box... Read More
8.3.14 SUNDAY ENDURANCE- "BEST BUDDY" Every 5min for 40min: 12 Med Ball Sit Ups…20/14 pounds 12 Russian Twists…20/14 pounds (left side, right side= 1rep) 400m Med Ball... Read More
8.2.14 SATURDAY "PARTNER RELAY" Partner 1: 1000m Row 100m Prowler Push…90/50 pounds (50m up and back) then: Partner 2: 1000m Row 100m Prowler Push…90/50 pounds (50m... Read More