Daily WOD

1.7.14 TUESDAY "PUSH EM OUT" 10-1 of: Push Press…115/65 pounds Butterfly Sit Ups (8 Pull Ups after every set) For Time (10min Time Cap) Post... Read More

1.6.14 MONDAY "WORK RELEASE" 9min AMRAP of: 9 Toes to Bar 7 Hang Squat Cleans…115/65 pounds 5 Burpees For Total Reps   Post load and... Read More

1.5.14 SUNDAY ENDURANCE– "JUMPING SHIP" 20 Rounds of: 10 Calorie Row 20 Double Unders For Time Post time and load to comments OLYMPIC– Snatch Register... Read More

1.4.14 SATURDAY "BEAR CLAW" 10-1 of: Pull Ups Sit Ups (20m Bear Crawl after each set) For Time   Post time to comments

1.3.14 FRIDAY "AXLE GREASE" 1000m Row 50 Axle Thrusters…90/50 pounds 25 KB Swings…70/53 pounds For Time (12min Time Cap) Post time and load to comments... Read More

1.1.14 WEDNESDAY "HAPPY NEW YEAR" 3 Rounds of: 20 Wall Ball Sit Ups…20/14 pounds 14 Burpee Box Jumps…24/20" box For Time (12min Time Cap) Post... Read More

12.29.13 SUNDAY ENDURANCE- "SHELF LIFE" 40min AMRAP of: 3 Pull Ups 5 Push Ups 7 Air Squats 10m Bear Crawl (Every 5min 400m Run) For Total... Read More

12.28.13 SATURDAY "LEAF ROWER" 6min AMRAP of: Calories on the Rower (every min on the min 3 Burpees) For Total Calories   Post time and... Read More

12.27.13 FRIDAY "WHISTLE BLOWER" 100 Wall Balls…20/14 pounds…10/8 feet (EMOM 1 Burpee, 3 Toes To Bar) For Time (10min Time Cap) Post time and load... Read More

12.26.13 THURSDAY "SPEAL VS. KHALIPA"  1 Clean n Jerk…155/110 pounds 1 Round of "Cindy" (5 Pull Ups, 10 Push Ups, 15 Air Squats) 2 Clean... Read More

12.25.13 WEDNESDAY NO CLASSES TODAY MERRY CHRISTMAS EVERYONE!

12.24.13 TUESDAY "12 DAYS OF EXPLODE XMAS" 1 Ring Muscle Up (sub: Bar MU or 3 ring rows, 3 ring dips) 2 OHS…95/65 pounds 3 Hang... Read More

12.23.13 MONDAY "DEADLY SINS" 7 Rounds of: 7 Thrusters…115/75 pounds 7 SDLHP's…115/75 pounds 7 HSPU's…25/floor 7 KB Swings…70/53 pounds 1min Rest For Time (20min Time Cap) Post time... Read More

12.22.13 SUNDAY ENDURANCE: "JANE N GAIN"  3 Rounds of: 10 G.I. Janes 1mile Run For Time Post time to comments OLYMPIC– Snatch

12.21.13 SATURDAY "HAMMER FIST" 3 Rounds of: 21 Wall Balls…20/14 pounds…10/8 feet 15 Chest to Bar Pull Ups 400m Run For Time Post time and... Read More

12.17.13 TUESDAY "GROUND CHUCK" 7min AMRAP of: 14 Back Squats…135/95 pounds 14 Pull Ups For Total Reps Post total reps and load to comments

12.15.13 SUNDAY ENDURANCE– "JANE GAME" 30min AMRAP of: 3 G.I. Janes 9 10m Shuttle Touches 12 Calorie Row For Total Reps   Post total reps to... Read More

12.14.13 SATURDAY "FAMILIAR GROUND" 4 Rounds of: 12 High Double Dip Wall Balls…20/14 pounds…12/10 feet 10 Chest To Bar Pull Ups For Time Brigitte  Post... Read More

12.13.13 FRIDAY "SARIN ADE" 12min AMRAP of: 8 Toes to Bar 4 Burpees 8 Hang Snatch…95/55 pounds 4 OHS…95/55 pounds For Total Reps Brett  Post... Read More

12.11.13 WEDNESDAY "JABBA" 3 Rounds of: 30 Axle Hang Cleans…110/70 pounds 15 Axle Front Squats…110/70 pounds 15 Axle Thrusters…110/70 pounds 30 Pull Ups For Time... Read More

12.8.13 SUNDAY ENDURANCE– "PULL POSITION" 4 Rounds of: 1000m Row 2min Rest 800m Run 2min Rest For Time Nice Job Haylee!! Post time to comments... Read More

12.6.13 SATURDAY "MAYHEM" 12min AMRAP of: 15 Wall Balls…20/14 pounds…10/8 feet 3 Clean n Jerk…(heavy) For Rounds and Reps   Post load and reps to... Read More

12.4.13 WEDNESDAY "MASTER BLASTER" 3 Rounds of: 5min AMRAP of: 100 Double Unders remainder of 5min AMRAP: 5 Pull Ups 10 Push Ups 15 Air... Read More

12.1.13 SUNDAY ENDURANCE– "SPEED TRAP" 30min E2MOM of: 10 Cal Row 4 Shoot Throughs 4 10m Shuttle Touches For Slowest Round Post slowest round to... Read More

11.30.13 SATURDAY "DT" 5 Rounds of: 12 Deadlifts…155/105 pounds 9 Hang Cleans…155/105 pounds 6 Push Press…155/105 pounds For Time Post time and load to comments

11.29.13 FRIDAY "IRON JAW" 3 Rounds of: Max Unbroken Pull Ups Max Unbroken Double Unders Max Unbroken Dips For Total Reps (12min Time Cap) Post... Read More

11.28.13 THURSDAY "DUMB SH$T" With a Partner complete: 16min AMRAP of: 300m Row 12 HSPU's…25/floor (one partner works at a time) For Total Rounds Post... Read More

11.27.13 WEDNESDAY "BURNT LUNG" 10 Rounds of: 15 Wall Balls…20/14 pounds…10/8 feet 5 Burpees 400m Run For Time Post time and load to comments No 7pm Class... Read More

11.26.13 TUESDAY "UP IN SMOKE" 8min AMRAP up Ladder of: 3 Burpee Onto Plate 3 Hang Snatch…115/65 pounds 6 Burpee Onto Plate 6 Hang Snatch…115/65... Read More

11.24.13 SUNDAY ENDURANCE– "TOKYO DRIFT" Every 3min for 30min: 10 Calorie Row 400m Run For Slowest Round Post time to comments OLYMPIC– Snatch

11.23.13 SATURDAY "187" 4 Rounds of: 1min Rope Climbs 1min- Plate Burpees…45/25 pounds 1min Rest For Total Reps Post total reps to comments

11.19.13 TUESDAY "HANG MAN" 9min AMRAP of: 30 Double Unders 8 HSPU's…floor 10 Hang Cleans…95/55 pounds For Reps Post load and total reps to comments

11.18.13 MONDAY "SHEPARDS PIE" 21…15…9 of: Knees to Elbows OHS…115/65 pounds For Time (10min Time Cap) Post time and load to comments

11.17.13 SUNDAY ENDURANCE– "RESET BUTTON" 2 Rounds of: 10min AMRAP of: 200m Run 5 Pull Ups 7 HR Push Ups 9 Air Squats 2min Rest... Read More

11.16.13 SATURDAY "BURN NOTICE" 10 Ring Muscle Ups 21 KB Swings…70/53 pounds 400m Run 15 KB Swings…70/53 pounds 400m Run 9 KB Swings…70/53 pounds 400m... Read More

11.15.13 FRIDAY "TWO FOR THE SHOW" with a partner complete the following: 3 Rounds of: 750m Row 12 Wall Walks 100m Reverse Sled Pull…135/90 pounds... Read More