WOD

May 26 – May 31, 2014

Monday CLOSED for MEMORIAL DAY Tuesday WOD: Strength: Deadlift and BackSquat WOD : 1 min of HSPU 1 min of Pullups 6min AMRAP Wednesday WOD: “GROWING PAINS” 10 Double unders EMOM/7 min 2 KBS : 2 THRUSTERS 4 KBS : 4 THRUSTERS AND SO ON (ADDING 2 REPS) FOR 15 MINUTES Thursday WOD: “Buried with […]

May 26 – May 31, 2014 Read More »

May 19 – May 24, 2014

Monday WOD: 200M Run to Start Then 5R4T of: 10 Power Snatches 12 OHS: Men’s 95# / Women’s 65# Ending with 200M Run Tuesday WOD: “Row’d Kill” 1min Row: Men’s 275m / Women’s 235m 1min Burpees until 50 burpees are completed Wednesday WOD: Odd Couple Front squats 1 Box Jump –> 1 Pull Up First

May 19 – May 24, 2014 Read More »

May 12 – May 17, 2014

Monday odd couple Front Squats then, 12 min AMRAP 100m Run – 10 Burpees 200m Run – 10 Burpees 300m Run – 10 Burpees 400m Run – 10 Burpees Tuesday 10 DB Snatches 100m Run 1 Sled Push 10 TTB 8R4T Wednesday odd couple : DEADLIFT WOD: ” Back yard blitze” 5 pullups on the

May 12 – May 17, 2014 Read More »

May 05 – May 10, 2014

Monday WOD: “Helen” 400m Run 21 KBS: Men’s 50# / Women’s 35# 12 Pull Ups 3R4T Tuesday WOD: “Hulk Thrusters” Hulk Strength Thrusters …then… Row Relay Row 250M 25m oh plate lunge: Men’s 45# / Women’s 25# 4R4T Wednesday WOD: “Evil” 30 HSPU (kip) 40 Pull Ups 50 KBS: Men’s 50# / Women’s 35# 60

May 05 – May 10, 2014 Read More »

Apr 28 – May 03, 2014

Monday WOD: “Lucky” 50 Deadlifts: Men’s 225 / Women’s 155 Every pause do 10 burpees Tuesday WOD: Hulk Strength Pull Ups (strict) Then 50 Double Unders 50 Back Extentions 3R4T Wednesday WOD: “Oblideration WOD #1” 5 Squat Cleans: Men’s 135# / Women’s 95# 20 KBS: Men’s 50# / Women’s 35# 200M Run 3R4T Thursday WOD:

Apr 28 – May 03, 2014 Read More »

Apr 21 – Apr 26, 2014

Monday WOD: “Diane” Hulk Strength Push Press then Deadlift: Men’s 225 / Women’s 150# HSPU- No Ab Mat 21-15-9 Reps …For Time… Tuesday WOD: “Karen” 150 WB: Men’s 20# @ 10′ / Women’s 14# @ 9′ Wednesday WOD: 10 KBS: Men’s 50# / Women’s 35# 11 Burpees 7R4T Thursday WOD: Hulk Strength OHS then 14

Apr 21 – Apr 26, 2014 Read More »

Apr 14 – Apr 19, 2014

Monday WOD: 10 WB: Men’s 20# / Women’s 14# 10 Pull Ups 10 Box Jumps: Men’s 24″ / Women’s 20″ 6R4T Tuesday WOD: Odd Couple Deadlift 290M Row 50 Double Unders 5R4T Wednesday WOD: 7 Burpees 11 Overhead Squats: Men’s 95# / Women’s 65# 5R4T Thursday WOD: “Get Some” 200M Run —> 200M Run —>

Apr 14 – Apr 19, 2014 Read More »

Apr 07 – Apr 12, 2014

Monday WOD: “No Excuses No Regrets” 500M Row 40 Double Unders 30 Plate Jump Burpees 20 Thrusters: Men’s 135# / Women’s 95# …For Time.. Tuesday WOD: “Crossfit Ninja” 20 SDLHP: Men’s 75# / Women’s 45# 20 Push Press: Men’s 75# / Women’s 45# 10 Box Jumps: Men’s 30″ / Women’s 24″ 200M Run 3R4T Wednesday

Apr 07 – Apr 12, 2014 Read More »

Mar 31 – Apr 05, 2014

Monday WOD: 400M Run 50 Squats 4R4T Tuesday WOD: Odd Couple Push Press Tabata: Pull Ups Chest to Bar 8 cycles, push ups each Wednesday WOD: “Linebacker” 5 MB Cleans: Men’s 14# / Women’s 10 10 Pistols 15 Double Unders 20 min AMRAP Thursday WOD: Odd Couple Squat Cleans then Wall Balls: Men’s 20# 10′

Mar 31 – Apr 05, 2014 Read More »

Mar 24 – Mar 29, 2014

Monday WOD: “Cindy” 5 Pullups 10 Pushups 15 Squats 20 min AMRAP Tuesday WOD: Odd Couple Strength: Front Squat “Deadman’s Row” Row 2k; Deadlifts till failure (225/185) Wednesday WOD: Tabata: Deadlift (275/135) Deadlift (195/95) Deadlift (115/55) 8 cycles each move – 1 min rest between Thursday WOD: Master’s Final WOD 2013 (version) 100 Double unders,

Mar 24 – Mar 29, 2014 Read More »