4.22.14 WEDNESDAY "UP AND RUNNING" 3 Rounds of: 4min AMRAP of: cash in- 200m Run remainder of time: 12 Squat Cleans…115/75 pounds 6 Push Press…115/75... Read More
Daily WOD
4.18.14 SATURDAY "TRIPLE PLAY" With a team of 3, complete the following: 150 Back Squats…115/75 pounds 100 Hang Cleans…115/75 pounds 50 S2OH…115/75 pounds 4000m Row... Read More
4.17.14 FRIDAY "ROPE RUNNER" 3 Rounds of: 400m 4 Rope Climbs 4 Wall Walks For Time Post time and load to comments NO CLASSES... Read More
4.12.14 SATURDAY "DIRTY CHIP" With a partner complete the following: 2 Rounds of: 10 Tire Flips 20 G.I. Janes 30 Burpee Box Jumps…24/20" box 40... Read More
4.11.14 FRIDAY "AMERICAN GANGSTA" 3 Rounds of: 3min AMRAP of: 12 OH Walking Lunges…45/25 pounds 12 Pull Ups 3 Burpees 1min Rest For Total Reps... Read More
4.9.14 WEDNESDAY "SPARTACUS" 3 Rounds of: 50m Sled Drag…225/180 pounds 3 Rope Climbs 20 HSPU's…25 3min Rest For Time (15min Time Cap) Post time and... Read More
4.7.14 MONDAY "FRAN" 21…15…9 of: Thrusters…95/65 pounds Pull Ups For Time Thanks DJ Wolvertone for getting the tunes just right at this years OPEN!! Post... Read More
4.6.14 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
4.5.14 SATURDAY "CRABBY CABBY" 10min AMRAP of: cash in- 100m Sled Push…180/140 pounds 12 KB Swings…70/53 pounds 9 OH Walking Lunges…45/25 pounds 6 Burpees For... Read More
4.1.14 TUESDAY "DOUBLE VISION" 8min AMRAP of: 20 OHS…115/75 pounds 20 Toes to Bar 20 Hang Cleans…115/75 pounds 20 High Wall Balls…20/14 pounds…12/10 feet 20... Read More
3.30.14 SUNDAY ENDURANCE– "SHIITES CREEK" With a partner complete the following: 3000m Row (one partner rows, the other holds a push up with hips above... Read More
3.28.14 FRIDAY "DAISY CUTTER" 3min AMRAP of: DB Snatch…choose weight 1min Rest 3min AMRAP of: Wall Walks For Total Reps Post load and total reps... Read More
3.25.14 TUESDAY "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... Read More
3.23.14 SUNDAY ENDURANCE– "TRIPLE A" Every 5min for 35min: 100m Sled Pull…45/25 pounds 400m Run For Slowest Round Post load and slowest time to comments... Read More
3.22.14 SATURDAY "14.4" 14min AMRAP of: 60 Calorie Row 50 Toes to Bar 40 Wall Balls…20/14 pounds…10/9 feet 30 Power Cleans…135/95 pounds 20 Ring Muscle... Read More
3.21.14 FRIDAY "CINDY-ANNE " 20min AMRAP of: first 10min AMRAP of: 5 Pull Ups 10 Push Ups 15 Air Squats second 10min AMRAP of: 50…40…30…20…10... Read More
3.15.14 SATURDAY "14.3" 8min AMRAP of: 15 Deadlifts…185/135 pounds 15 Box Jumps…24/20" box For Total Reps Post load and total reps to comments Open 14.3... Read More
3.14.14 FRIDAY "TABATA A LOTTA" (Tabata= 8 Rounds of 20sec work, 10sec rest) Tabata Calorie Row Tabata HR Push Ups Tabata Wall Ball Sit Ups…30/20... Read More
3.10.14 MONDAY "TOAD TESTIES" 7min AMRAP of: Up Ladder 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
3.9.14 SUNDAY ENDURANCE– "BURDEN RUN" 2x800m Run 3min Rest between and after 4x400m Run 2min Rest between and after 6x200m Run 1min Rest before and... Read More
3.8.14 SATURDAY "OPEN 14.2" In 3min complete: 2 Rounds of: 10 OHS…95/65 pounds 10 Chest to Bar Pull Ups if completed… The next 3min complete:... Read More
3.7.14 FRIDAY "EQUALIBRIUM" 12min AMRAP of: Up Ladder: 3 Wall Ball Sit Ups…20/14 pounds 3 Hang Snatches…95/55 pounds 6 Wall Ball Sit Ups…20/14 pounds 6... Read More
3.5.14 WEDNESDAY "BANANA BOAT" 40…30…20…10 of: Calorie Row Push Press…115/65 pounds For Time (15min Time Cap) Post time and load to comments SHOULDER MOBILITY... Read More
3.4.14 TUESDAY "LIGHTNING ROD" 7 Rounds of: 9 Toes to Bar 7 Power Cleans…135/95 pounds 5 Burpees over Bar 1min Rest For Time (time cap 16min)... Read More
3.2.14 SUNDAY ENDURANCE– "MUGALUCKA" 6 Rounds of: 3min AMRAP of: 500m Row (remainder of time Burpee Bar Touches) 1min Rest For Total Burpees Post total... Read More
3.1.14 SATURDAY "14.1" 10min AMRAP of: 30 Double Unders 15 Ground to Over Head…75/55 pounds For Total Reps Post total reps to comments Show up... Read More
2.28.14 FRIDAY "11.3" 5min AMRAP of: 1 Squat Clean…165/110 pounds 1 Jerk…165/110 pounds For Total Reps Post load and time to comments Auxiliary: Double Unders... Read More
2.25.14 TUESDAY "QUICKSILVER" 3 Rounds of: 25 KB Swings…70/53 pounds 10 Burpee Box Jumps…24/20" box 400m Run 3min Rest For Time STUDS <3…you're welcome Post... Read More
2.23.14 SUNDAY ENDURANCE– "5 SPOT" 5K Row (Every other min 5 Burpees) For Time Post time to comments OLYMPIC– Clean N Jerk REGISTER FOR THE... Read More