Daily WOD

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

11.12.13 TUESDAY "TRIPLE THREAT" 12min AMRAP of: 100 Double Unders then remainder of 12min: 9 Toes to Bar 7 Clean n Jerks…135/95 pounds 5 Burpee... Read More

11.11.13 MONDAY "AFTERMATH" 21…15…9 of: HR Push Ups Box Jumps…20/18" box KB Swings…53/35 pounds Butterfly Sit Ups (EMOM 2 Burpees) For Time Top Finishers from... Read More

11.10.13 SUNDAY "COMBINE 1, DAY 2" (day 1 results) -TOP 14 MEN AND WOMEN MOVE ON TO TODAY'S WODS (for men Jon Aloisio can't make... Read More

11.9.13 SATURDAY 2014 COMBINE 1 -This is the heat schedule for Saturday's workouts. -Arrive for registration at Explode at 8:30am (athlete cards handed out) -Briefing... Read More

11.8.13 FRIDAY "JANE'S BOATHOUSE" 10 Rounds of: 5 G.I. Janes 300m Row For Time Post time to comments –THIS WEEKEND CLASSES WILL BE CANCELLED DUE... Read More

11.7.13 THURSDAY "CORE TAX" 8min AMRAP of: 3 Burpees Over Bar 6 Hang Clean n Jerks…115/75 pounds 12 Wall Ball Sit Ups…20/14 pounds For Time... Read More

11.5.13 TUESDAY "2 FOR 1" 1000m Row 2min Rest then: 21…15…9 of: Shoot Throughs SDLHP's…115/75 pounds For Time Post time and load to comments

11.4.13 MONDAY "FORECAST" 2min AMRAP of: 20 Wall Balls…20/14 pounds…8/8 feet 14 Knees to Chest 1min Rest 2min AMRAP of: 20 Wall Balls…20/14 pounds…9/8 feet... Read More

11.3.13 SUNDAY ENDURANCE– "PLAY DATE" with a partner, complete the following: 3000m Row (alternating every 2min) then: 12 400m Sprints (relay, one partner rests while... Read More

11.2.13 SATURDAY "POKER CHIP" 10 Burpee Ring Muscle Ups (sub-10 G.I. Janes) 100m Reverse Sled Drag…135/90 pounds 400m Run 40 KB Swings…70/53 pounds 40 WB... Read More

10.29.13 TUESDAY "ROWINOAK" 2000m Row (every 2min, 6 Wall Balls…20/14…10/8, 3 Shoot Throughs) For Time (Time Cap 15min) Post time and load to comments SIGN... Read More

10.28.13 MONDAY "BUTTERFLY EFFECT" 12min AMRAP of: 16 KB Swings…70/53 pounds 8 Burpees Over KB 16 Butterfly Sit Ups 8 Pull Ups For Total Reps Justin... Read More

10.27.13 SUNDAY ENDURANCE– "TUMOR RUN" 6 Rounds of: 400m Med Ball Run…20/14 pounds 20 Wall Ball Sit Ups…20/14 pounds For Time Meghan and Collen 1st... Read More

10.26.13 SATURDAY "GUM SHOE" 12min AMRAP of 18cal Row 6 Shoot Throughs For Total Reps REGISTER FOR THE COMBINE Post total reps to comments

10.25.13 FRIDAY "CUT THE ROPE" 5/15…4/12…3/9…2/6…1/3 of: Rope Climbs (sub- 3 perry pulls per rope climb) Back Squat…135/95 pounds For Time Post time and load... Read More

10.24.13 THURSDAY "SHIP SHAPE" 6min AMRAP of: 7 Squat Snatch…95/55 pounds 50 Double Unders For Total Reps 2013 Combine 2 Post load and total reps... Read More

10.23.13 WEDNESDAY "DRAGSTER" 5 Rounds of: 100m Sled Drag…70/45 pounds 12 HSPU's…floor (sub- 12 HR Push Ups) 12 Calorie Row 2min Rest For Time Atta... Read More

10.20.13 SUNDAY ENDURANCE– "SPACE INVADERS" 5 Rounds of: 9..7…5 of: Calorie Row Burpees then 800m Run 2min Rest For Time *9…7…5 of the couplet is... Read More

10.19.13 SATURDAY "VAMPIRE SMOOCH" 27…21…15…9 of: Thruster…95/65 pounds Knees to Elbows For Time Post time and load to comments

10.17.13 THURSDAY "SCARY LADIES" 100 G.I. Janes (3 Hang Snatches…95/65 pounds) For Time Post WOD stretch Post time and load to comments

10.15.13 TUESDAY "DIRTY LAUNDRY" 10 Rounds of: 10 Wall Balls…20/14 pounds…10/8 feet 4 Power Cleans…115/65 pounds For Time Squat Mobility clinic pretest (everyone keep up... Read More

10.13.13 SUNDAY ENDURANCE- "FROG LUNG" 6 Rounds of: 800m Run 15m Burpee Broad Jump 3min Rest For Time (repeat WOD from 4.21.13) Post time to comments... Read More

10.12.13 STURDAY "RANDY PANTS" 75 OHS…95/55 pounds (EMOM  of 3 G.I. Janes) For Time Post time and load to comments check out KatnMathy Farms partnered... Read More

10.11.13 FRIDAY "ROPE FIEND" 2 Rounds of: 6min AMRAP of: 18 Wall Balls…20/14 pounds…10/8 feet 2 Rope Climbs 18 KB SDLHP…53/35 pounds 2min Rest For... Read More

10.7.13 MONDAY "SMASH N GRAB" 5 Rounds of: 250m Row 5 Shoot Throughs 20 Air Squats 10 Pull Ups 3min Rest For Time Post time... Read More