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Daily WOD

16
Aug

*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...
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15
Aug

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...
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14
Aug

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...
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13
Aug

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...
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12
Aug

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)...
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9
Aug

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...
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8
Aug

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)...
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3
Aug

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...
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2
Aug

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...
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1
Aug

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...
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29
Jul

7.30.14 WEDNESDAY "SLED DOGS" 2 Rounds of: 100m Reverse Sled Pull…90/70 pounds 100m Sled Drag…90/70 pounds 400m Run 3min Rest For Time Post time and...
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28
Jul

7.29.14 TUESDAY "GASTRIC BYPASS" 12min AMRAP of: cash in- 100 Double Unders remainder of 12min: 12 Toes to Bar 9 KB Swings…70/53 pounds 6 Burpees...
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27
Jul

7.28.14 MONDAY "CINDY ROW" 3 Rounds of: 5min AMRAP of: 500m Row (remaining time complete AMRAP of- "Cindy") For Total Reps   Post total reps...
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26
Jul

7.27.14 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...
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25
Jul

7.26.14 SATURDAY "OHS RANDY" 75 Squat Snatches…115/65 pounds For Time   Post time and load to comments
24
Jul

7.25.14 FRIDAY "BOILED OIL" 4 Rounds of: 3 Rope Climbs…ceiling 25m Sled Push…270/180 pounds 300m Row 2min Rest For Time (20min Time Cap)   Post...
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23
Jul

7.24.14 THURSDAY "PULL HOPS" 90 Pull Ups (EMOM of 8 Box Jumps…24/20" box) For Time (12min Time Cap)   Post time and load to comments
22
Jul

7.23.14 WEDNESDAY "ANNIE" 50…40…30…20….10 of: Double Unders Sit Ups For Time   Post time and load to comments Auxiliary: 1k Row SUNDAY MOBILITY CLASS NOW...
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21
Jul

7.22.14 TUESDAY "GRACE" 30 Clean n Jerks…135/95 pounds For Time   Post time and load to comments Auxiliary: 1mile Run SUNDAY MOBILITY CLASS 11:30am
20
Jul

7.21.14 MONDAY "BLURRY VISION" 75 Burpee Box Jumps…24/20" box EMOM 7 KB Swings…70/53 pounds For Time (Time Cap 12min) Post time and load to comments
20
Jul

7.20.14 SUNDAY ENDURANCE– "MURPHY'S LAW" 4 Rounds of: 4 Rounds of Cindy (1 round= 5 Pull Ups, 10 Push Ups, 15 Air Squats) 800m Run...
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18
Jul

7.19.14 SATURDAY "DONKEY KONG" With a partner complete the following: 2 Rounds of: 50 G.I. Janes 50 Back Squats…135/95 pounds 50 Shoulder to OH…135/95 pounds...
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17
Jul

7.18.14 FRIDAY "ROPE SNATCHER" 12min AMRAP of: 10 Power Snatch…115/65 pounds 10 OHS…115/65 pounds 3 14' Rope Climbs For Total Reps Post load and total...
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15
Jul

7.16.14 WEDNESDAY "THE FIFTIES" 50 Calorie Row 50 Sit Ups 50 Wall Balls…20/14 pounds…10/10 feet 50 Box Jump Overs…24/20" box For Time Post time and...
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13
Jul

7.14.14 MONDAY "JET FUEL" 21…15…9 of: High Wall Balls…20/14 pounds…12/10 feet Toes to Bar Snatch…95/55 pounds For Time (10min Time Cap) Post time and load...
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12
Jul

7.13.14 SUNDAY ENDURANCE– "TRIPLE 3's" 3000m Row 300 Double Unders 3mile Run For Time Post time to comments OLYMPIC– Snatch MOBILITY CLASS 12:00pm
11
Jul

7.12.14 SATURDAY "BULL RUSH" 27…21…15…9 of: Thrusters…95/55 pounds Pull Ups (200m Med Ball Run…20/14 after each set) For Time Post time and load to comments
10
Jul

7.11.14 FRIDAY "GAS TANK" 100m Reverse Sled Pull…180/135 pounds 50 G.I. Janes For Time Post time and load to comments
9
Jul

7.10.14 THURSDAY "SWOLIE" 15min AMRAP of: 25 HR Push Ups 25 Front Squats…95/55 pounds 25 Med Ball Sit Ups For Total Reps Post total reps...
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8
Jul

7.9.14 WEDNESDAY "OFF THE CHAIN" 4 Rounds of: 20 Cal Row 15 KB Swings…70/53 pounds 5 Burpee Box Jumps…20/18" box 1min Rest For Time Post...
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7
Jul

7.8.14 TUESDAY "DOUBLE BUBBLE" 3 Rounds of: 100 Double Unders 30 Toes to Bar 20 Clean n Jerks…135/95 pounds 3min Rest For Time (22min Time...
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6
Jul

7.7.14 MONDAY "FIRECRACKER" 8min AMRAP of: 21 Pull Ups 21 OHS…115/65 pounds (6 Burpees EMOM) For Total Reps Post load and total reps to comments...
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4
Jul

7.5.14 SATURDAY "SMOKIN ROPE" 8min AMRAP of: 15 Front Squats…115/65 pounds 2 Rope Climbs…14' For Total Reps Post load and total reps to comments
29
Jun

6.30.14 MONDAY "RIP SHOTS" 21…15…9 of: Shoot Throughs (30 Calorie Row after each set) For Time THANKS TO EVERYONE WHO CAME OUT TO THE TEAM...
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28
Jun

9:00am ENDURANCE CLASS ONLY TODAY 6.28.14 SUNDAY ENDURANCE– "TRACK MEAT" 6 Rounds of: 800m Run 3min Rest For Time TEAM EXPLODE FUNDRAISER TODAY 12:00pm
27
Jun

6.27.14 SATURDAY "MAMBO #5" With a partner complete the following: 3 Rounds of: 50m Prowler Push…270/180 pounds (both partners push) 30 High Wall Balls…20/14 pounds…12/10...
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