September 2, 2014 WOD
“G.I. Jane” For Time: 100 Burpee pull-ups *20 Minute cap.
August 30, 2014 Hero WOD
“Wood” 5 Rounds for time of: Run 400 meters 10 Burpee box jumps, 24″ box 95 pound Sumo-deadlift high-pull, 10 reps 95 pound Thruster, 10 reps Rest 1 minute Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned Read More …
August 29, 2014 WOD
5 Rounds, 2 min. on 1 min. off: 4 Cleans @185/135lbs (power cleans or full cleans) Remaining time, max effort 2-for-1 wall balls 20/14lb *Score is # of 2-for-1 wall balls
August 28, 2014 WOD
3 Rounds: 400 m run 10 Goblet Lunges, in place 53/35lbs 2 rope climps
August 27, 2014 WOD
“Air Force” For Time: 20 Thrusters 95/65 20 SDHP 20 Push Jerks 20 Overhead Squats 20 Front Squats *at the top of every minute you must do 4 Burpees **20 minute time cap
August 26, 2014 WOD
3 sets, resting precisely 2 minutes in-between: Max unbroken pull-ups (without dropping from the bar) then, For Time: 3o Turkish get-ups, 15 per arm @53/35
August 25, 2014 WOD
For Time: 25-20-15 Push press @115/75 Burpee KB snatch, alt. @53/35
August 23, 2014 Hero WOD
“Schmalls” Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 1.5 pood 10 Handstand push-ups Then, Run 800 meters U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, Read More …
August 22, 2014 WOD
“Isa-Grace” For Time: 30 Snatch @135/95 30 Clean & Jerk @135/95
August 21, 2014 WOD
Benchmark Day Normal class schedule, however you will have the choice to do one of three classic benchmark WODs. Elizabeth 21-15-9 Clean @135/95 Ring dips Diane 21-15-9 Deadlift @225/155 Handstand push-up Fran 21-15-9 Thrusters @95/65 Pull-ups