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 »
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 »
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 »
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 »
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 »
Monday WOD: “DT” 12 Deadlifts: Men’s 155# / Women’s 105# 9 Hang Cleans 6 Push Press 5R4T Tuesday WOD: Hulk Strength Back Squats Thrusters : Men’s 95# / Women’s 65# 1 Ascending each min until cannot complete Wednesday WOD: 150 KBS Men’s 50# / Women’s 35# Thursday WOD: ” Army PT Test” 2 Mile Run
Mar 17 – Mar 22, 2014 Read More »
Monday WOD: “Elizabeth” Squat Cleans: Men’s 135# / Women’s 95# Ring Dips 21-15-9 Reps …For Time… Tuesday WOD: “Snatch” Strength: Odd Couple Snatch then 150 Double Unders every time you mess up, do 10 Wall Balls: Men’s 20# 10′ / Women’s 14# 9′ Wednesday WOD: 10 Power Cleans: Men’s 95# / Women’s 65# 10 Push
Mar 10 – Mar 15, 2014 Read More »
Monday WOD: “Isabel OR Grace” Isabel – 30 Snatches: Men’s 135# / Women’s 95# OR Grace – 30 Clean & Jerks: Men’s 135# / Women’s 95# Tuesday WOD: “Bell Work” Hulk Back Squats 10 KBS: Men’s 50# / Women’s 35# 10 OHS (95/65) 10 Min AMRAP Wednesday WOD: “Random” 500M Row 15 Burpees 30 Squats
Mar 03 – Mar 08, 2014 Read More »
Monday WOD: “Big Brown Bear” 1 Bear Complex EMOM (115/75) Burpee Pullup AMRAP in 10 minutes Rest 3 minutes AMRAP in 3 minutes Double Unders Tuesday WOD: “Shoulder Complex” Hulk Strength Power Cleans then 5 Shoulder Press 10 Push Press 15 Power Jerk Men’s 95# / Women’s 65# …For Time.. Wednesday WOD: “Don’t Put It
Feb 24 – Mar 01, 2014 Read More »
Monday WOD: Hulk Strength Back or Front Squats then 25 Push Ups 400M Run 3R4T Tuesday WOD: “Poker Face” 20 HSPU Buy In, kippin ok 12 Box Jumps: Men’s 24″ / Women’s 20″ 12 KBS: Men’s 50# / Women’s 35# 6 Lunges each leg 12 Min AMRAP Wednesday WOD: “CHIEF” 3 Power Cleans (135/95) 6
Feb. 17 – Feb. 22, 2014 Read More »