Daily WOD

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

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

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

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... Read More

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... Read More

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... Read More

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... Read More

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

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... Read More

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

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... Read More

6.27.14 FRIDAY "RIP CORD" 4 Rounds of: 50m Reverse Sled Pull…180/115 pounds 30 HR Push Ups 2min Rest For Time (Time Cap 12min) Post time... Read More

6.25.14 WEDNESDAY "AXLE ROWS" 40…30…20…10 of: Axle Thrusters…70/40 pounds Calorie Row For Time Post time and load to comments TEAM EXPLODE FUNDRAISER This Sunday 12:00pm

6.24.14 TUESDAY "CANNON BALL" 4 Rounds of: 400m Run 15 KB Swings…70/53 pounds 10 Burpees For Time Post time and load to comments

6.23.14 MONDAY "WALL BANGER" 10 Wall Walks 20 Wall Balls…20/14 pounds…10/8 feet 30 C2B Pull Ups 20 Wall Balls…20/14 pounds…10/8 feet 10 Wall Walks For... Read More

6.22.14 SUNDAY ENDURANCE– "RUN FUN" 1mile Med Ball Run…20/14 pounds 3min Rest 400m Backwards Run 2min Rest 1200m Run For Time   Post time to... Read More

6.21.14 SATURDAY "PARTNER PULL-VERIZER" With a partner complete the following: 3,000m Row (one partner holds incline push while other rows) 50m Burpee Tire Flip (both... Read More

6.20.14 FRIDAY "CLUSTER BOMB" 25 Squat Clean Thrusters…115/65 pounds 3min Rest 25 Toes to Bar 2min Rest 25 Burpee Onto Plate For Time (12min Time... Read More

6.18.14 WEDNESDAY "SHOCKWAVE" 21…15…9 of: Snatch…115/65 pounds Burpee Box Jumps…20/18" box For Time (12min Time Cap)   Post time and load to comments TEAM EXPLODE... Read More

6.15.14 SUNDAY ENDURANCE– "BEST BUDDY" Every 5min for 40min: 12 Med Ball Sit Ups…20/14 pounds 12 Russian Twists…20/14 (left side, right side= 1rep) 400m Med... Read More

6.11.14 WEDNESDAY "SWINGING DIXIE" 12min AMRAP of: 21 KB Swings..70/53 pounds 21 HR Push Ups 21 Sit Ups 21 OH Walking Lunges…45/25 pounds For Total Reps (repeat... Read More

6.10.14 TUESDAY "INHALATION STATION" 4 Rounds of: 15 Burpee Box Jumps…20/18" box 20 Calorie Row 2min Rest For Time Post time and load to comments

6.8.14 SUNDAY ENDURANCE– "JUMP START" 4 Rounds of: 9 G.I. Janes 21 KB Swings…70/53 pounds 800m Run 3min Rest For Time Post time and load... Read More

6.7.14 SATURDAY "THRUSTER BUS" With a partner complete: 18min AMRAP of: 21 Thrusters…95/65 pounds 200m Run 21 SDLHP's…95/65 pounds 200m Run For Time (One partner... Read More

6.5.14 THURSDAY "GRAND JUNCTION" 5 Rounds of: 400m Run 15 Toes To Bar 5 Burpee Box Jump Overs…24/20" box For Time (Time Cap 15min) Post... Read More

6.3.14 TUESDAY "LEFT HOOK" 6 Rounds of: 10 G.I. Janes 12 Cal Row 1min Rest For Time Post time to comments **TEAM EXPLODE FUNDRAISER SUNDAY... Read More

6.1.14 SUNDAY ENDURANCE– "TURKEY TROT" 2000m Row 400m Run 1500m Row 800m Run 1000m Row 1200m Run 500m Row 1mile Run For Time Post time... Read More

5.31.14 SATURDAY "MONSTER MASH" With a partner complete the following: 200 Wall Balls…20/14…10/8 feet (one partner works while the other hangs from pull up) 60... Read More

5.30.14 FRIDAY "JUMPING ROPE" 100 Box Jumps…24/20" box (1 Rope Climb EMOM) For Time (Time Cap 12min) Post time and load to comments

5.29.14 THURSDAY "MAGIC HAT" 21…15…9 of: Push Press…115/75 pounds Chest to Bar Pull Ups KB Swings…70/53 pounds WB Sit Ups For Time (Time Cap 15min)... Read More

5.28.14 WEDNESDAY "BAKER'S DOZEN" 3 Rounds of: 13 High Double Dip Wall Balls…20/14 pounds…12/10 feet 13 Toes to Bar 2min Rest For Time Post time... Read More

5.26.14 MONDAY "MURPH" 1mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1mile Run For Time Post time to comments 10:00am CLASS ONLY... Read More

5.25.14 SUNDAY ENDURANCE– "ROW CITY" With a partner complete: 5,000m Row (before switching, partner has to complete 20 KB Swings…53/35 pounds) For Time   Post... Read More

5.24.14 SATURDAY "BEARFROG MILE" 4 Rounds of: 400m Run 25m Bear Crawl 25m Burpee Broad Jump For Time   Post time to comments SUNDAY- NO... Read More

5.23.14 FRIDAY "SYMPATHY PAINS" 10-1 of: Thrusters…115/75 pounds (1 Rope Climb after every set) For Time (10min Time Cap)   Post time and load to... Read More

5.22.14 THURSDAY "FOOL'S GOLD" 21…15…9 of: Toes to Bar Power Cleans…115/75 pounds (10 G.I. Janes after every set) For Time (15min Time Cap)   Post... Read More