6.2.13 SUNDAY ENDURANCE- "AIR BENDING" 3 Rounds of: 800m Run 2min Rest then: 3 Rounds of: 1000m Row 2min Rest For Time EXPLODE at the... Read More
Daily WOD
5.31.13 FRIDAY "PRESSURE POINT" AKA- "THE FORGOTTEN MAULICKY" 7min AMRAP of: 7 HSPU's…25/floor 14 Box Jumps…24/20" box For Total Reps (repeat WOD from 1.31.13) Post... Read More
5.28.13 WEDNESDAY "SCAPE GOAT" 3 Rounds of: 60 Double Unders 30 Wall Balls…20/14 pounds…10/8 feet 15 Toes to Bar For Time Post time and load... Read More
**12pm CLASS ONLY TODAY** 5.27.13 MONDAY "MURPH" 1mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1mile Run For Time Post time to... Read More
**NO 9am OLYMPIC LIFTING CLASS TODAY** 5.26.13 SUNDAY ENDURANCE- "5K ROW" 5K Row (every min on the min 3 burpees) For Time Post time to... Read More
5.25.13 SATURDAY "F@CK CANCER" 5 Rounds of: 25m Prowler Push…270/180 pounds 15 Chest to Bar Pull Ups For Time Congratulation Mike!!! 5 years Cancer free!!!... Read More
5.24.13 FRIDAY "GOOD NEWS" 9…7…5 of: Power Snatch…115/75 pounds Ring Muscle Ups (sub 3 ring rows, 3 HR push ups per) 1min Rest then: 15…10…5... Read More
5.23.13 THURSDAY "BURPEE HEAVEN" 5 Rounds of: 20 Burpees onto plate 4 Rope Climbs For Time (15min time cap) (repeat WOD from 2.22.13) Mike Post... Read More
5.22.13 WEDNESDAY "AGAIN FASTER" 21…15…9 of: Back Squat…135/95 pounds KB Swings…70/53 pounds For Time (Time Cap 10min) Congrats Liz! 1st place CrossFit Uncomprimised Post time... Read More
5.21.13 TUESDAY "FULL THROTTLE" 4 Rounds of: 400m Run 12 HSPU's…25/floor 12 Chest to Bar Pull Ups 1min Rest For Time (12min Time Cap) Scott... Read More
5.20.13 MONDAY "ROSHAMBO" 21…15…9 of: Toes to Bar SDLHP…95/55 pounds Thruster…95/55 pounds For Time (Time Cap 12min) Congrats Nick Post time and load to... Read More
5.18.13 SATURDAY "QUICKSILVER" 3 Rounds of: 50m Reverse Sled Pull…180/135 pounds 25m Bear Crawl 25 Wall Ball Sit Ups…20/14 pounds For Time John Post time... Read More
5.17.13 FRIDAY "REBOUND" 5 Rounds of: 5 Ring Muscle Ups (sub: 15 HR Push Ups, 15 Ring Rows) 15 High Double Wall Balls…20/14 pounds…12/10 feet... Read More
5.16.13 THURSDAY "RUSHMORE" 10 Rounds of: 6 Burpee Box Jumps…24/20" box 9 KB Swings…70/53 pounds 12 Box Jumps…24/20" box 1min Rest For Time Elizabeth 7... Read More
5.15.13 WEDNESDAY "2min DRILL" 8min AMRAP of: 30 Chest to Bar Pull Ups 15 OHS…115/75 pounds (Every 2min 200m Run) For Total Reps Post... Read More
5.14.13 TUESDAY "GUNS N ROSES" 3 Rounds of: 2 Rope Climbs 15 Axle Push Press…130/90 pounds For Time (8min time cap) Emily Post time and... Read More
5.11.13 SATURDAY "REGIONALS TEAM WOD 4" 30 Wall Balls…20/14 pounds…10/10 feet 30 Chest to Bar Pull Ups 30 Single Leg Squats (pistols) 30 Single Arm... Read More
5.10.13 FRIDAY "REGIONAL WOD 4" 21…15…9 of: Deadlift…275/155 pounds Box Jumps…30/24" box For Time (Time Cap 10min) Wes Post time and load to comments Skill:... Read More
5.9.13 THURSDAY "JACKIE" 1000m Row 50 Thrusters…45/15 pounds 30 Pull Ups For Time Post time and load to comments Auxiliary: 15 Burpee Ring Muscle... Read More
5.6.13 MONDAY "KETTLECORN" 4 Rounds of: 3min AMRAP of: 12 Air Squats 9 KB Swings…70/53 pounds 6 Toes To Bar 2min Rest For Total Rounds... Read More
5.5.13 SUNDAY ENDURANCE- "5K BELOW" 3 Rounds of: 1mile Run 15 Pull Ups 25 Thrusters…45/15 pounds 3min Rest For Time Post time and load to... Read More
5.3.13 FRIDAY "TEST SUBJECT" 15 Ring Muscle Ups (sub: 30 Ring Rows, 30 HR Push Ups) 15 Squat Snatch…115/75 pounds 15 HSPU's…25/floor 15 Power Snatch…115/75... Read More
5.2.13 THURSDAY "GUT CHECK" 4 Rounds of: 5 Burpee Box Jumps…24/20" box 50m Sled Pull…135/90 pounds 300m Row 5 Burpee Box Jumps…24/20" box 2min Rest... Read More
5.1.13 WEDNESDAY "ARMORY" 10…9…8 of: Ring Dips Reverse Grip Pull Ups 400m Run 7…6…5 of: Ring Dips Reverse Grip Pull Ups 400m Run 4…3…2…1 of:... Read More
4.30.13 TUESDAY "HANG TOUGH" 21…15…9 of: Hang Cleans…115/75 pounds Front Squat…115/75 pounds Push Press…115/75 pounds For Time (10min Time Cap) Madison Post time and load... Read More
4.29.13 MONDAY "HARRY POTTER" 16min AMRAP of: 16 KB Swings…70/53 pounds 8 Toes to Bar 16 Wall Balls…20/14 pounds…10/8 feet 8 Pull Ups (EMOM 2... Read More