WODs

Sep 11, 2011:

“9-11 Throwdown” Heats From 11-2pm ($15 “Buy-In” Donation)   For Time:   2001m Row Complete 11 Reps of The Following: 30/24in Box Jump 125/85 Thruster (deaths @ pentagon) Burpee Chest To Bar Pull-Ups 175/120 Power Clean (AA FLight #175) Hand… Read more »

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Sep 10, 2011:

“Mickey”   For Bragging Rights:   Row Your Age In Calories (Minki Only) 70 Lunges w/ Plate O/H (45/25) 60 D/U’s 50 KB H2H Transfers (52/35/24) 40 D/U’s 30 Burpee-Chin-Ups 20 D/U’s 10 Pistols (One-Legged Squats)        

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Sept 9, 2011

“Diane”   21-15-9 Deadlifts (RX: 225/185) Handstand pushups

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Sep 8, 2011:

“Warrior Dash” Training:   For Time:   400m Run 50 Front Squats (45/30) 800m 40 Push-Presses (45/30) 1 Mile Run 30 Toes-To-Bar   Advanced: (75/55)      

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Sep 7, 2011:

For Time:   30 Push-Ups 5 Box Jumps (24/20) 25 Push-Ups 10 Box Jumps 20 Push-Ups 15 Box Jumps 15 Push-Ups 20 Box Jumps 10 Push-Ups 25 Box Jumps 5 Push-Ups 30 Box Jumps   Advanced: Immediately Following WOD, 25… Read more »

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Sep 6, 2011:

“U.S. Marine, Pierce” (18 Years Old Today, Leaving For Parris Island Very Soon)   AMRAP In 18 Mins Of:   18 Squat Thrusts 18 BB Floor Presses (95/65) 18 Ring Rows   CFL Endurance:   Teams Of 2:   4… Read more »

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Sep 5, 2011:

LABOR DAY SCHEDULE:   11am WOD:   “Helen”   3 Rounds For Time:   400m Run 21 KB Swings (52/35) 12 Pull-Ups   Advanced: 4 Rounds (70/52)   12pm FOUNDATIONS class  

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Sep 4, 2011:

0930 Warrior Program:   For Time: 1500m Row (Inverted Grip) 100 Rucksack Squats (45/30) 10 Sled Pulls (225/165) 100 Ring Push-Ups 800m Run   MAKE-UP DAY: (From Friday, if you already completed this WOD…DAY OFF)   2 Rounds For Time:… Read more »

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Sep 3, 2011:

12-2pm:   “31 Heroes” AMRAP 31 Min (As Many Reps As Possible) 8 Thrusters (155/105) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24)   This is a Partner WOD – Partner #1 will perform the work listed above…. Read more »

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Sep 2, 2011:

*Limited Schedule Tomorrow In Preparation For 31 Heroes On Sat. Morning – 5,6,7am Evening – 5,6pm   31 Heroes Athletes – Rest Day   2 Rounds For Time:   50 Sit-Ups 40 DB Shoulder Press (S:25/15 RX: 35/20 A:45/25 30… Read more »

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