9.12.13 THURSDAY "EVIL'S LAST BREATH" 6 Rounds of: 30sec AMRAP of Power Snatches…135/95 pounds 30sec AMRAP of Burpee Box Jumps…24/20" Box 1min Rest For Total... Read More
Daily WOD
9.11.13 WEDNESDAY "9-11 REMEMBERED" 2001m Row 9 Ring Muscle Ups (sub- 18 Ring Rows, 18 Dips) 11 Bear Complex's…155/105 pounds For Time Post time and... Read More
9.10.13 TUESDAY "BLACK MAMBA" 12min AMRAP of: 8 Pull Up/ Toes to Bar Combo 8 Box Jumps…24/20" Box (Every 2min 8 Burpees) For Total Reps... Read More
9.9.13 MONDAY "SNEAK ATTACK" 5 Rounds of: 3min AMRAP of: 5 HR Push Ups 7 KB Swings…70/53 pounds 9 Sit Ups 2min Rest For Lowest... Read More
9.8.13 SUNDAY ENDURANCE– "SHARE BEAR" With a partner: 30min AMRAP of: 15m Burpee Broad Jump 15m Bear Crawl (Every 6min 400m Run) For Total Rounds... Read More
9.7.13 SATURDAY "SPIKED PUNCH" 5 Rounds of: 25m Reverse Sled Pull…135/90 pounds 5 Burpees Over Wall For Time Save the date…November 9th and 10th Post... Read More
9.6.13 FRIDAY "SLICE OF HEAVEN" 20min AMRAP of: 50m Prowler Push…270/180 pounds 800m Run with Wall Ball…20/14 pounds with the remainder of 20min: 25 Wall Balls…20/14 pounds…10/8 feet... Read More
9.5.13 THURSDAY "SPRING FLING" 5 Rounds of: 60 Double Unders 6 Power Snatch…135/95 pounds For Time Emma Post time and load to comments *ROWING CLINIC... Read More
9.4.13 WEDNESDAY "ROCK SALT" 3 Rounds of: 200m Run 15 Toes to Bar 25 Front Squats…95/65 pounds For Time Heather Post time and load to... Read More
9.3.13 TUESDAY "THE STRANGER" 10-1 of: KB Swings…70/53 pounds Push Press…115/75 pounds For Time Post time and load to comments Auxiliary– 300 Double Unders For... Read More
**12pm CLASS ONLY TODAY** 9.2.13 MONDAY "40oz. OF FITNESS" 40 Rounds of: 2 Pull Ups 3 HR Push Ups 4 Air Squats For Time Post... Read More
**LABOR DAY 12pm CLASS ONLY** 8.31.13 SUNDAY ENDURANCE– "FLOW CHART" 2000m Row 1mile Run 3min Rest 1500m Row 1200m Run 3min Rest 1000m Row 800m... Read More
8.30.13 SATURDAY "HOT WHEELS" With a partner complete the following: 400m Run 100m Burpee Tire Flip 400m Run For Time Rosemary Post time, team and... Read More
8.30.13 FRIDAY "CATCH N RELEASE" 10 Rounds of: 8 High Double Dip Wall Balls…20/14 pounds…12/10 feet 8 Chest to Bar Pull Ups 1min Rest For... Read More
8.29.13 THURSDAY "BODY SNATCHER" 10min AMRAP of: cash in- 100m Sled Drag…135/90 pounds remainder of 10min: 9 Toes To Bar 7 Box Jumps…24/20" box 5... Read More
8.28.13 WEDNESDAY "SHOTS FIRED" 15 Shoot Throughs 21 Calorie Row 10 Shoot Throughs 15 Calorie Row 5 Shoot Throughs 9 Calorie Row For Time Post... Read More
8.27.13 TUESDAY "DRAGON'S BREATH" 5 Rounds of: 400m Run 15 Pull Ups 15 OHS…115/75 pounds 2min Rest For Time November 9th and 10th Post time... Read More
8.26.13 MONDAY "WIND TALKER" 3 Rounds of: 4 Wall Walks 8 Burpee Box Jumps…24/20" box 16 KB Swings…70/53 pounds 48 Double Unders For Time (repeat WOD... Read More
8.25.13 SUNDAY ENDURANCE– "PONG" 10 Rounds of: 3 G.I. Janes 10 10m Shuttle Touches 1min Rest For Time Post time and load to comments OLYMPIC–... Read More
8.24.13 SATURDAY "LUCKY NUMBER" 7 Rounds of: 7 KB Swings…70/53 pounds 7 Push Press…135/95 pounds 7 Box Jumps…24/20" box 1min Rest For Time Post time... Read More
8.21.13 WEDNESDAY "UPSCALED" 12min AMRAP of: 100 Wall Balls…20/14 pounds…10/8 feet 80 Pull Ups 60 Wall Ball Sit Ups…20/14 pounds 40 Power Cleans…185/125 pounds For... Read More
8.20.13 TUESDAY "DOUBLE DOWN" 300 Double Unders (EMOM 3 KB Swings…70/53 pounds, 3 Burpees) For Time Saturday and Sunday November 9th and 10th Post time... Read More
8.19.13 MONDAY "BEAR TOES" 8min AMRAP of: 8 Toes to Bar 8 Ring Dips 4 Bear Complex…95/65 pounds For Total Reps Post load and total... Read More
8.18.13 SUNDAY ENDURANCE– "IN SYNC" With a partner complete: 3 Rounds of: 400m Barbell Run…95/65 pounds 25 Synchronized Burpee Over Bar 25 Synchronized Ground to... Read More
8.17.13 SATURDAY "ROLLER COASTER" 3 Rounds of: 100m Sled Push…180/140 pounds 3 Rope Climbs 2min Rest For Time Thanks Steve's Club for stopping by! You... Read More
8.16.13 FRIDAY "2010 SECTIONAL" 20min AMRAP of: cash in- 1000m Row 20 Double Unders 15 Wall Balls…20/14 pounds 10 HR Push Ups 5 Chest to... Read More
8.14.13 WEDNESDAY "HOT SURFACE" 3 Rounds of: 15 Burpee Bar Touch…8/7' pull up bar 15 Calorie Row 2min Rest For Time Kyleigh, Pat and... Read More
8.13.13 TUESDAY "MONSTERS INC" 3 Rounds of: 21 Power Snatch…95/65 pounds 15 OHS…95/65 pounds 9 Med Ball Toes to Bar…20/14 pounds For Time Betsy Post... Read More
8.10.13 SATURDAY "G.I. TRACK" 4 Rounds of: 3min AMRAP of: 25m Sled Push…270/180 pounds (done once) 2 Wall Walks 4 G.I. Janes 3min Rest For... Read More