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
Daily WOD
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
6.28.13 FRIDAY "BLACK HOLE" With a partner complete: 3 Rounds of: 4 Rope Climbs (one partner at a time) 8 Burpee, Jump, Tire Flips (both... Read More
6.27.13 THURSDAY "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 New Swag... Read More
6.26.13 WEDNESDAY "STILTZ" 30 Back Squats…225/155 pounds 1mile Run For Time (repeat WOD from 9.21.11) Frank Post time and load to comments *TEAM EXPLODE FUNDRAISER*... Read More
6.25.13 TUESDAY "THE DOMINATOR" 12min AMRAP of: 10 Snatches…155/105 pounds 25 Toes to Bar 10 Burpees over Bar 25 Butterfly Sit Ups For Total Reps... Read More
6.24.13 MONDAY "PULL BALLS" 3 Rounds of: 20 Pull Ups 30 Wall Balls…20/14 pounds…10/8 feet For Time (12min Time Cap) Post time and load to... Read More
6.23.13 SUNDAY ENDURANCE- "PAIN IN THE JANE" 30min Every 3min: 400m Run 5 G.I. Janes For Longest Round Post longest round to comments OLYMPIC- Snatch... Read More
6.22.13 SATURDAY "AXLE ROWS" 42 Calorie Row 21 Axle Thrusters…110/70 pounds 30 Calorie Row 15 Axle Thruster…110/70 pounds 18 Calorie Row 9 Axle Thruster…110/70 pounds... Read More
6.21.13 FRIDAY "JITTERS" 3 Rounds of: 15 Burpee Box Jumps Overs…24/20" box 25 SDLHP's…95/65 pounds For Time Jackie Post time and load to comments Post to... Read More
6.20.13 THURSDAY "UP ROPE" 4 Rounds of: 3min AMRAP of: 1 Rope Climb 5 HSPU's…45/25 plates 2min Rest For Total Reps Our little Lolo headed... Read More
6.18.13 TUESDAY "DEAD ZONE" 10min AMRAP of: 30 Clean n Jerks…135/95 pounds 30 Toes to Bar 30 Deadlifts…135/95 pounds 30 WB Sit Ups…20/14 pounds (EMOM... Read More
6.17.13 MONDAY "FUEL INJECTION" 1000m Row then: 21…15…9 of: KB Swings….70/53 pounds Burpees For Time Post time and load to comments **Tickets to the Games... Read More
6.16.13 SUNDAY ENDURANCE- "RUN CINDY" 10 Rounds of: 9 Pull Ups 15 Push Ups 21 Air Squats 200m Run 1min Rest For Time Post time... Read More
6.15.13 SATURDAY "DRAG RACE" 5 Rounds of: 3min AMRAP of: 25m Sled Push…270/180 pounds with the remainder of 3min complete AMRAP of Rope Accents 2min Rest... Read More
6.14.13 FRIDAY "COLD POOL" 4 Rounds of: 12 Power Snatches…135/95 pounds 9 G.I. Janes 2min Rest For Time Post time and load to comments **Team... Read More