Daily WOD

10.6.13 SUNDAY ENDURANCE– "WORM HOLE" 400m Run 1min Rest 800m Run 2min Rest 1200m Run 3min Rest 1mile Run For Time Post time to comments... Read More

10.5.13 SATURDAY "DOUBLE DUECE" with a partner complete the following: 4 Rounds of: 22 KB Swings…70/53 pounds 22 Burpees 22 Cal Row 22 HSPU's…25/floor (sub-... Read More

10.3.13 THURSDAY "HANG MAN" 3 Rounds of: 15 Hang Snatch…115/75 pounds 10 Burpee Box Jumps…28/24" box For Time Betsy  Post time and load to comments

10.1.13 TUESDAY "MONKEY WRENCH" 21…15…9 of: Knees to Elbows HR Push Ups Box Jumps…24/20" box For Time Kira  Post time and load to comments

9.30.13 MONDAY "AIR MALE" 8min AMRAP of: 20 Wall Balls…20/14 pounds…10/8 feet 20 KB SDLHP's…70/53 pounds For Total Reps Post load and total reps to... Read More

9.29.13 SUNDAY ENDURANCE– "GUMP" 5 Rounds of: 10 G.I. Janes 800m Run Remainder of 8min to Rest For Slowest Round Chris Post slowest round to... Read More

9.28.13 SATURDAY "ESCARGO" 5 Rounds of: 15m Sled Push…230/180 pounds 15 KB Swings…70/53 pounds For Time Tom Post time and load to comments

9.27.13 FRIDAY "SHOVING OFF" 1mile Run then: 3 Rounds of: 18 Pull Ups 9 Shoot Throughs For Time   Post time to comments

9.24.13 TUESDAY "JINGLE BELLS" 21…15…9 of: Burpee Box Jumps…24/20" box KB Squat Cleans…35/26 pounds For Time (16min Time Cap) Ari  Post time and load to... Read More

9.22.13 SUNDAY ENDURANCE– "BEE STING" Every 2min for 40min of: 10 Cal Row 200m run For Slowest Round Dan Post slowest round to comments OLYMPIC–... Read More

9.21.13 SATURDAY "MAKERS MARK" 9min AMRAP of: 21 Axle Thrusters…90/50 pounds 15 KB Swings…53/35 pounds 9 Burpees For Total Reps Paul Post reps and load... Read More

9.20.13 FRIDAY "DRAGIN SLAYER" 2 Rounds of: 100m Sled Drag…135/90 pounds 40 Pull Ups For Time Post time and load to comments

9.18.13 WEDNESDAY "NITRO CIRCUS" 21 HSPU's…25's 21 Toes to Bar 400m Run 15 HSPU's…25's 15 Toes to Bar 400m Run 9 HSPU's…25's 9 Toes to... Read More

9.16.13 MONDAY "MOVING MAN" 3 Rounds of: 15m Sliders 25 KB Swings…53/35 pounds For Time Post time and load to comments

9.15.13 SUNDAY ENDURANCE– "HAPPY TRAILS" 1 Rope Climb 1mile Run 3min Rest 2 Rope Climb 1200m Run 2min Rest 3 Rope Climbs 800m Run 1min... Read More

9.14.13 SATURDAY "HOT POTATOE" 21…15…9 of: High Double Dip WB's…20/14 pounds…12/10 feet KB Swings…70/53 pounds For Time Post time and load to comments

9.13.13 FRIDAY "SLOPPY JOE" 10 Bar Muscle Ups 20 HSPU's…25's 20 Chest to Bar Pull Ups 20 Bench Press…135/75 pounds 30 Pull Ups 100m Sled... Read More

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

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