• ‘Bar Savages’



    Tuesday, August 22, 2017

    ‘Bar Savages’

    SWOD: Squat Cleans

    3 Rounds for Time

    12 Squat Cleans (135/95)

    12 Burpees Over Bar

    12 Knee to Elbow – Toe To Bar Combination

  • “Go Ahead…Puff Out Your Chest”



    Monday, August 21, 2017

    NOTE: PLEASE WEAR LONG SOCKS, SHIN GUARDS, SWEAT PANTS

    “Go Ahead…Puff Out Your Chest”

    Skill: Bench Press

    Buy In: 800m

    5 Bench Press (185/125)

    10 Push Ups

    10 KB Thrusters (70/53)

    12 Wall Balls (20/14)

    100m Run

    2 Burpee +, then Rope Climb

  • Hero WOD “Whitten”



    Saturday, August 19, 2017

    Hero WOD “Whitten”

    5 Rounds For Time

    22 Kettlebell Swings (70/53)

    22 Box Jumps (24/20 in)

    400m Run

    22 Burpees

    22 Wall Ball Shots (20/14 lbs)

  • ‘I Feel Assaulted’



    Friday, August 18, 2017

    ‘I Feel Assaulted’

    Row for Cal

    Deadlifts (155/105)

    Assault Bike for Cal

    Double Unders

    Goblet Squats (53/40)

    Burpees Over Bar

  • ‘Show Me Your Muscle’



    Thursday, August 17, 2017

    ‘Show Me Your Muscle’

    Skill: Bar Muscle Up

    50 Double Unders

    12 Box Jumps (24/20)

    12 Wall Balls (20/14)

    200m Med Ball Run

    2 Bar Muscle Ups

    12 KB Swings (53/40)

    12 Kettlebell to Thigh

    Row 200m

  • ‘Snatch Back’



    Wednesday, August 16, 2017

    ‘Snatch Back’

    Skill: Hang Power Snatch

    Run 200m

    13 Hang Power Snatches (75/55)

    13 Toes To Bar

    13 Box Jumps

    13 Snatch Grip Deadlifts

  • ‘Pressing Your Limits’


    Tuesday, August 15, 2017

    ‘Pressing Your Limits’

    SWOD: Push Press

    50%, - 8x

    67%, 70%, 76% - 5x

    74%, 60% - 3x

    WOD:

    5 Rounds for Time

    12 Push Press (165/115)

    12 Burpees Over Bar

    12 Deadlifts

  • ANNIVERSARY WOD “Fight Gone Bad” then Gone Good




    Monday, August 14, 2017

    ANNIVERSARY WOD

    “Fight Gone Bad” then Gone Good

    Three rounds of:
    Wall-ball, 20 pound ball, 10 ft target (Reps)
    Sumo deadlift high-pull, 75 pounds (Reps)
    Box Jump, 20" box (Reps)
    Push-press, 75 pounds (Reps)
    Row (Calories)

    Then, the Fight Will Continue

  • “You Go I Go” (Another Partner Luv Story)

    Saturday, August 12, 2017


    “You Go I Go”

    (Another Partner Luv Story)

    Be Prepared For Anything!!

    BRING YOU CROSSFIT BAG WITH ALL EQUIPMENT - SHIN GUARDS, LONG SOCKS, SWEAT PANTS, WRIST WRAPS, KNEE SUPPORTS, ELBOW SLEEVES, HAND GRIPS, OLY SHOES, ... A CHANGE OF CLOTHES, ETC



  • ‘Crazy 14’



    Friday, August 11, 2017

    ‘Crazy 14’

    14 Min AMRAP

    14 Kettlebell Swings (53/40)

    14 Kettlebell Lunges

    Run 100m

    14 Knees to Elbow

    14 Burpees

    Run 50m

  • ‘Use Your Legs’


    WARNING: YOU WILL NOT BE ABLE TO PERFORM ROPE CLIMBS IN THE WOD IF YOU DO NOT WEAR LONG SOCKS, SHIN GUARDS, OR LONG PANTS

    Thursday, August 10, 2017

    ‘Use Your Legs’

    Skill: Rope Climbs

    Row 250m

    50 Double Unders

    2 Rope Climbs

    Run 200m

    15 Wall Balls (20/14)

    10 Pullups

    Farmers Carry

  • ‘Let Me See Your Barwork’



    Wednesday, August 9, 2017

    ‘Let Me See Your Barwork’

    SWOD: 5RM Push Jerk

    12 Min AMRAP

    7 Push Jerks (165/115)

    7 Goblet Squats (70/53)

  • ‘What’s the Percentage Again?’



    Tuesday, August 8, 2017

    ‘What’s the Percentage Again?’

    SWOD: Front Squats

    50%, 67%, 70%, 74% - 8x

    WOD:

    3 Rounds for Time

    Run 100m

    9 Front Squats (185/125)

    9 Deadlifts

    Immediate Cash Out: Row 250m

  • ‘Trapped In The Box’



    Monday, August 7, 2017

    ‘Trapped In The Box’

    Skill: Box Jumps

    Row 650m

    20 Push Ups

    72 Double Unders

    15 Box Jumps (24/20)

    25 Flips (45/35)

    20 Burpees to Plate

    25 Box Jumps

    20 Pullups

    40 Wall Balls (20/14)

    61 Double Unders

    200m Row

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