Thursday the 29th of March, 2012

5 rounds for time of: 15 Goblet Squats, 70 pounds 15 Kettlebell swings, 70 pounds 15 Box jumps, 30/24″ 15 Chest to Bar pull ups Rest 1 minute SCORES Lost and Found Bin will be donated on Saturday! Claim your Runaway items, or say goodbye.

Friday the 9th of March, 2012

Power Clean 5-5-5+ (65-75-85%)   Weighted Pull Up 3-3-3, heaviest possible Rest as needed For time: Row 750 75 Kettlebell swings (53/35) Coaches challenge-Dont put the KB down! Coaches question-How long should this WOD take? Post response to comments. SCORES Glute Ham Raise 3x10 Glute Ham Sit-up 3x20 Nutrition Challenge Starts Next Monday! Get Ready!

Tuesday the 29th of November, 2011

Power clean max-work up to max in 15 minutes Work together on one bar with 3-4 people. Work as a team racking and un-racking to ensure maximum amount of attempts within the time limit.  rest as needed 5 rounds for time 10 Power clean 20 Box jumps (24/20") 8 minute time cap   Last completed on 5.17.11 Challenge of the week Max kipping pull-ups in 3 sets (sets should be within 30 seconds of each other) Firebreather challenge of the week 30 unbroken chest to bar pull-ups Scor...

Sunday the 6th of November, 2011

10 rounds 5 HSPU 10 Box jumps (24/20") 15 sit-ups

Friday the 21st of October, 2011

Deadlift 5-5-5+ (65-75-85%) Add 10 pounds to your deadliest training max today Rest as needed For time Row 1000meters Run 1000meters 50 Box jumps Scores   SATURDAY: 9am ONLY!!! NO 11am or noon WOD!

Tuesday the 17th of May, 2011

Power clean max-work up to max in 15 minutes rest as needed 5 rounds for time 10 Power clean 20 Box jumps 8 minute time cap

Monday the 28th of March, 2011

Snatch 1-1-1-1-1 Rest as needed 21-15-9 Burpees Box Jumps 6 minute time limit Compare to 3.18.2011 Are you fitter and faster than 10 days ago? Coach notes: Burgener w/pvc, Burgener w/bar/Snatch progressions with light weight/advanced athletes build to singles, newer athletes work on technique. Start metcon at 45-50 minute mark.

Saturday the 19th of February, 2011

"Kelly" Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball

Tuesday the 15th of February, 2011

"Wittman" Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24" box

Wednesday the 8th of September, 2010

Press 5-5-5+ (65-75-85%) -Add 5 lbs to your training max (90% of 1RM) for this next cycle of Presses WOD 3 Rounds for time 25 Anchored sit-ups 30 Box jumps (24"/20") 25 Anchored sit-ups 15 Push Press (95/65) rest as needed 10 GHD Back extensions x 5 rounds                           -or- 15 Supermans x 5 rounds