8.3.13 SATURDAY "TRAP DOOR" 20min AMRAP of: 3 G.I. Janes 5 Pull Ups 7 HR Push Ups 9 Air Squats 11 Cal Row For Total... Read More
Daily WOD
8.2.13 FRIDAY "BUCK ROGERS" cash in- 10 Ring Muscle Ups (sub: Bar Mu's or 30 Ring Rows 30 Dips) 2min Rest then: 21…15…9 of: Push... Read More
7.31.13 WEDNESDAY "BIG HELLEN" 3 Rounds of: 400m Run 21 KB Swings…70/53 pounds 12 Chest to Bar Pull Ups For Time Post time and... Read More
7.30.13 TUESDAY "BURPEE POWER" 30 Power Cleans…? (EMOM 3 Burpees) For Total Weight Lifted Divided by seconds of 30reps completed (Time Cap 10min) Explode Teams... Read More
7.29.13 MONDAY "THE WICKED" 100 Double Unders 80 Wall Balls…20/14 pounds…10/8 feet 60 Calorie Row 40 Push Press…95/55 pounds 20 Toes to Bar For Time... Read More
NO CLASSES SUNDAY 7.28.13 7.27.13 SATURDAY "VIKING INVASION" with a partner complete: 2 Rounds of: 2000m Row (one partner at a time) 10 Rope Climbs... Read More
7.26.13 FRIDAY "SLED RASH" 100m Sled Push…270/180 pounds 60 Pull Ups For Time Post time and load to comments Watch live coverage here Friday-Sunday of Team... Read More
7.25.13 THURSDAY "ROPE SNATCHER" 8min AMRAP of: 2 Rope Climbs 6 Snatches…135/95 pounds For Total Reps Post load and total reps to comments Watch... Read More
7.24.13 WEDNESDAY "DOUBLE BEARFROG" 2 Rounds of: 400m Run 25m Bear Crawl 25m Burpee Broad Jump 25m Bear Crawl 25m Burpee Broad Jump 25m Bear... Read More
7.23.13 TUESDAY "SUFFOCATION" 75 Thrusters…95/55 pounds (EMOM 3 Toes to Bar) For Time Post time and load to comments Watch live coverage here Friday-Sunday of Team... Read More
7.21.13 SUNDAY ENDURANCE- "HURRY N WAIT" 5 Rounds of: 400m Run 2min Rest Then: 4 Rounds of: 500m Row 2min Rest For Time Introducing Coach... Read More
7.19.13 FRIDAY "AIR RAID" 7 Rounds of: 1min 30sec AMRAP of: 10 KB Swings 10 Wall Balls 30sec Rest For Total Reps Description- Athletes will progress... Read More
7.18.13 THURSDAY "DEJA VU" 4 Rounds of: 4min AMRAP of: 400m Run then: 8 Chest to Bar Pull Ups 8 OHS…135/95 pounds 3min Rest For... Read More
7.17.13 WEDNESDAY "RANKOR" 9 Muscle Ups (sub: 18 Ring Rows, 18 HR Push Ups) 21 Power Cleans…155/105 pounds 7 Muscle Ups (sub: 14 Ring Rows,... Read More
7.16.13 TUESDAY "ARRHYTHMIA" 3 Rounds of: 300m Row 1min Rest 15 HSPU's…25/floor 1min Rest 40 Air Squats 1min Rest For Time Jack Post time and... Read More
7.15.13 MONDAY "KNUCKLE DRAGGER" 2 Rounds of: 30 Hang Snatch…95/55 pounds 30 Toes to Bar 100 Double Unders (EMOM of 3 Burpee Over Bar) (12min... Read More
7.14.13 SUNDAY ENDURANCE- "PACE CAR" 10 Rounds of: 5 Chest to Bar Pull Ups 7 HR Push Ups 400m Run 1min Rest For Time Eric... Read More
7.13.13 SATURDAY "1,2,3,4" 1min AMRAP of: Burpee Box Jumps…24/20" box 2min AMRAP of: Calorie Row 3min AMRAP of: 2 Power Cleans…115/75 pounds 3 Thrusters…115/75 pounds... Read More
7.12.13 FRIDAY "MUSCLE MANIA" 3 Rounds of: 8 Muscle Ups (sub: 10 Ring Rows, 10 HR Push Ups) 400m Run 2min Rest For Time Mike... Read More
7.10.13 WEDNESDAY "PULL BACK" 3 Rounds of: 20 Chest to Bar Pull Ups 20 Back Squats…135/95 pounds 3min Rest For Time Sarah Post time and... Read More
7.9.13 TUESDAY "SIPPIN WHISKEY" 10…9…8 of: Axle Push Press…110/70 pounds Box Jumps…28/24" box 2 Rope Climbs 7…6..5 of: Axle Push Press…110/70 pounds Box Jumps…28/24" box... Read More
7.8.13 MONDAY "3 POINT LAND" 3 Rounds of: 10 G.I. Janes 15 Toes to Bar 20 KB Swings…70/53 pounds (EMOM High Double Dip Wall Balls…20/14... Read More
7.7.13 SUNDAY ENDURANCE- "RUN TEST" 1 Mile Run 3min Rest 1200m Run 2min Rest 800m Run 1min Rest 400m Run For Time EXPLODE STORE Post... Read More
*NO 6AM OR 9AM CLASSES TODAY* 7.5.13 FRIDAY "MAMOSA" 5 Rounds of: 20 KB SDLHP…70/53 pounds 5 Burpee Box Jumps…24/20" box For Time Post time... Read More
**10:30am CLASS ONLY TODAY** 7.4.13 THURSDAY "AMERICA" With a Partner complete: 25min AMRAP of: 2 Rope Climbs 16 Thrusters…115/75 pounds (Every 5min 200m Run) For... Read More
7.3.13 WEDNESDAY "POWER HOUR" 15…10…5 of: Power Cleans…185/125 pounds HSPU's…45/25 plates For Time Jess and Annie Post time and load to comments Have a skill that... Read More
7.2.13 TUESDAY "HAIR BALL" 3 Rounds of: 400m Run 21 Wall Balls…20/14 pounds…10/8 feet 12 Toes to Bar For Time Post time and load to... Read More
7.1.13 MONDAY "40 THEIVES" 40 Burpee Over Bar 1min Rest 40 KB Swings…53/35 pounds 1min Rest 40 WB Sit Ups…20/14 pounds 1min Rest 40 Pull... Read More
6.30.13 SUNDAY ENDURANCE- "TOKYO DRIFT" Every 3min for 30min: 10 Calorie Row 400m Run For Slowest Round Post Slowest Round to comments OLYMPIC- Squat Clean... Read More
9:00am CLASS ONLY TODAY 6.29.13 SATURDAY "RESPERATOR" 20min AMRAP of: 3 Ring Muscle Ups (sub 6 Pull Ups, 6 HR Push Ups) 6 Wall Walks... Read More