Daily WOD – Mar 11, 2013
"Wall Ball Jackie" Complete for time: 1000m row 50 wall balls (20/14# to 10/9') 30 pull ups WOD Notes: "Jackie" is a benchmark WOD similar to the above, but with 45# thrusters in place of…
Daily WOD – Mar 8, 2013
Shoulder press 2-2-2-2-2-2 Then 3 minutes (total) of plank hold (5 min advanced) WOD Notes: Compare to 1RM shoulder press on 121031. Notes: Due to the length of WOD 13.1 on Saturday, we ask everyone…
Daily WOD – Mar 6, 2013
AMRAP in 15 minutes of: 30 double unders 10 overhead squats (95/65#) 10 toes to bar Community Notes: Happy Birthday Stacey!! Open Notes: The first Open WOD will be posted tonight (Wednesday) at 8pm on…
Daily WOD – Mar 5, 2013
Sumo Deadlift 1-1-1-1-1-1-1 Then 200m sled drag (30% SDC) WOD Notes: The SDC (Sled Drag Constant) is your max deadlift added to your body-weight. Compare SDL to 121026.
Daily WOD – Mar 4, 2013
Complete 3 rounds for time of: 400m run 20 cleans (95/65#) Notes: The first Opens WOD of 2013 will be announced this Wednesday at 8:00 p.m.! We will be completing the opens WODs as our…
Daily WOD – Mar 2, 2013
Back squat 5-3-3-2-1-1 Then Run 1 mile for time WOD Notes: Compare back squat to 121207. Compare 1 mile run to 110906. (The sub for the 1 mile run will be a 2K row.) Note: Tomorrow…
Daily WOD – Mar 1, 2013
Complete 3 rounds for time of: 5 dumbbell clean and jerks (heavy!) 15 chest to bar pullups 25 box jumps (24/20") WOD Notes: The DB clean and jerks do not have to pass through a…
Daily WOD – Feb 27, 2013
Teams of 3 or 4 complete: 3o power cleans (115/75#) 60 KB swings (53/35#) 90 double unders 60 lunges 30 wallballs (20/14# to 10/9') WOD Notes: This workout will be done "Annie are you ok?"…
Daily WOD – Feb 26, 2013
"Nate" AMRAP in 20 minutes: 2 muscle ups 4 handstand push ups 8 KB swings (70/53#) WOD Notes: Nate is a hero WOD in honor of Chief Petty Officer Nate Hardy, who was killed during combat…
Daily WOD – Feb 25, 2013
Hang Power Clean 5-5-5-5-5 Then 30 burpees for time (50 advanced) WOD Notes: Compare to 3RM on 110906.