WOD – 03-16-2015

Power Clean + Push Press *build to a heavy 5 rep; touch 'n go reps only then: "PLURPEES" AMRAP in 8 Minutes: 3-6-9-12-15-18-21-24...etc Burpees to a Plate (45/25 lbs) 100m Run in … [Read more...]

WOD – 03-14-2015

WLC BASELINE AMRAP in 11 Minutes: 800m Run 25 Pushups 50 Situps 75 Squats As Many Burpees As Possible in the Remaining Time Post reps to Beyond The … [Read more...]

WOD – 03-13-2015

OPEN WOD 15.3 AMRAP in 14 Minutes: 7 Muscleups 50 Wallballs (20/14 lbs) 100 Doubleunders Post to rounds and reps to Beyond The Whiteboard. CrossFit Lite: Skill: Pullups / Ring … [Read more...]

WOD – 02-18-2015

Pullup / Strict Muscleup Work *10 minutes to work on either movement - building strength or working on skill then: "THE CHIEF" 5 Rounds for Time: AMRAP in 3 Minutes: 3 Power Cleans … [Read more...]

WOD – 02-16-2015

Strict Press 5-4-3-2-1 *ascending weight; last rep should feel as close to 100% as possible then: "A DIFFERENT KIND OF FILTHY" 30-20-10 Kettlebell Swings (53/35 … [Read more...]

WOD -02-13-2015

Deadlift 5-4-3-2-1 then: "ZOODLES" AMRAP in 10 Minutes: 5 Front Squats (135/95 lbs) 10 Box Jumps (24"/20") 10 Toes-to-Bar 15 Situps Post loads, rounds and reps to Beyond … [Read more...]

WOD – 02-06-2015

Clean Complex Every 90 Seconds: High Hang Clean + Hang Clean + Clean *increase load if possible; only 1 miss allowed then: "HALFTIME SHOW" AMRAP in 10 Minutes: 10 Deadlift (135/95 … [Read more...]

WOD – 01-20-2015

With A Partner - Each Accumulate: 2 Minute Weighted Plank Hold 1 Minute Hang From Pullup Bar 1 Minute Support at Top of Ring Dip then: "BASELINE OF HELL" 4 Rounds for Time: 40om … [Read more...]

WOD – 01-17-2015

WLC BASELINE WOD AMRAP in 11 Minutes: 800m Run 25 Pushups 50 Situps 75 Squats Max Burpees with Remaining Time Post reps to Beyond The … [Read more...]

WOD – 01-09-2015

Skills - "Nose & Toes" 3 Rounds: :20 Second Handstand Hold (wall-facing) then: “FREE UPGRADE” 4 Rounds for Time: 10 Thrusters (95/65 lbs) 10 Front Rack Lunges (95/65 lbs) 10 Pushups Post … [Read more...]