March 6, 2014 WOD
“Karen” meets “Cindy” 5 Rounds for time: 30 Wall ball @20/14lb. to 10′ 5 Pull-ups 10 Push-ups 15 Air squats
Author: Clayton
March 1, 2014 WOD
Open WOD 14.1 10 Minute AMRAP: 30 Double unders 10 Power snatch @75/55 lb. *We will be running heats every 20 minutes starting from 8am until the start of yoga at 10:30. Please arrive at the box with ample time Read More …
February 18, 2014 WOD
Team WOD: 4 person teams: 30 Minute AMRAP: 100 Burpees to plate 100 Box jumps to 24″/20″ 100 Squats 100 Pull-ups 100 Wall balls @20/14 to 10′/9′
January 13, 2014 WOD
3 Minute AMRAP: Burpee plate GTO @ 45/35 lb. rest 2 minutes, then: For Time: 21-15-9 Kettlebell swings @53/35 Ring dips
January 11, 2014 Hero WOD
“Clovis” For time: Run 10 miles 150 Burpee pull-ups Partition the run and burpee pull-ups as needed. Post time to comments. Enlarge image U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, Read More …
Hero WOD’s
From here on out we will not be posting the Hero WOD’s the night before. Plan on showing up and doing the work regardless of what it is. Remember, these WOD’s are written for those servicemen and women who are Read More …
January 10, 2014 WOD
8 Minute Time Cap: 15-12-9 Medball Clean 20/14lb Kettlebell Swing 53/35lb …With remaining time max rep burpees *Score is total Burpees completed
January 9, 2014 WOD
For Time: 50 front squats @75/55 50 situps 50 push press@75/55 50 situps 50 thrusters@75/55 50 situps
January 8, 2014 WOD
Max rounds in 3 minutes of: 20 Double unders 10 Squats w/ plate @ 45/35 5 Kettlebell snatch @ 53/35 Rest 90 seconds. Repeat for a total of 7 cycles.
January 7, 2014 WOD
5 Minute Amrap: Handstand PushUps Rest 5 Minutes 3 Rounds For Time: 10 Front Squat 135/95 Bear Crawl 20 Yards *There will be 2 seperate scored wods