Daily WOD – Nov 26, 2013
"Fight Gone Strongman" AMRAP in one minute at each of the following stations: sledge hammer hits DB one handed shoulder to overhead (70/45#) keg/stone ground to shoulder farmer carry (106/70#, 10 yds = 1 rep)…
Daily WOD – Nov 25, 2013
Partner Interval Complete 12 rounds (6 each) for time of: 10 box jumps (24/20") 8 thrusters (95/65#) 6 burpees WOD Notes: The thrusters in this workout must be done unbroken.
Football WOD – Nov 24, 2013
Complete 21-15-9 reps for time of: Dumbbell hang cleans (45/30#) Burpees WOD Notes: Pick a dumbbell weight that you can easily do 10 in a row. These are full squat cleans. Compare to CFFB WOD…
Daily WOD – Nov 23, 2013
Bench press 1-1-1-1-1-1-1 Then 400m sled drag (30% SDC) WOD Notes: Compare to 130624. Schedule Notes: Due to early bird demand, we've added an 8:00am heat for next Thursday's "Firebird." We'll have the gym open…
Daily WOD – Nov 22, 2013
"2011 Games Event 3" Complete for time: 5 rope climbs 5 clean and jerks (145#/115) 4 rope climbs 4 clean and jerks (165#/125) 3 rope climbs 3 clean and jerks (185#/135) 2 rope climbs 2…
Make Up Day – Nov 21, 2013
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Find your 2 rep max clean and jerk (20s time limit) "Nightmare on Wheatland St"…
Daily WOD – Nov 20, 2013
Complete 5 rounds for time of: 10 DB snatch (70/45#, alternating hands) 20 sit ups 30 lateral jumps over DB
Daily WOD – Nov 19, 2013
"Baseline" Complete for time: 500m row 40 squats 30 sit ups 20 push ups 10 pull ups Then Banded box box back squat 12x2
Daily WOD – Nov 18, 2013
Complete 5 rounds for max reps of: KB swings (106/62#) pull ups Rest as needed between rounds. WOD Notes: You will be picking a KB that you can swing 10 to 30 times the…
Football WOD – Nov 17, 2013
Last Day of Black Out! Apparel Notes: For everyone who ordered a sweatshirt yesterday, please reply to your own comment with what size you would like.