9/11 Tribute WOD For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 85#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (175# / 120#) 11 HSPUs 11 KB Swings (2 pood / 1.5 pood) 11 Toes to Bar 11 Deadlifts (170# / 120#) 11...Read More

1 mile run GRACE (Clean and Jerk 135/95, 30 reps) 1 mile run ISABEL (Snatch 135/95, 30 reps) 1 mile run 45 min capRead More

  Monday September 9th, 2013 Wod: L&S Max Wallballs in 5min 20/14 10/9 Then off the same running clock immediately start… 10min AMRAP 15 Hand Release Push-ups 15 Abmat Sit-ups Log total Wallballs and time If time permits and optional Strict Press 5×5Read More

For Time 1mile Run 100 Burpees to 6″ target * break up as neededRead More

7 min AMRAP 1 Power Clean 135/95 1 T2B 2 2 3 3 etcRead More

35min AMRAP 30 Double Unders 20 OHWL 45/25 10 C2B Pull-ups 5 Front Squats 165/115Read More

Happy B’Day Dacia WOD “Diane” 21-15-9 DL 225/155 HSPURead More

Fran 21-15-9 Thruster 95/65 Pull-upRead More

Partner WOD – 40 Minute AMRAP *with a partner of equal ability, one person works, the other rests 7 KB swings 53/35 7 pullups 7 wallballs (20 to 10′ / 14 to 9′) 7 abmat situps then switchRead More

Power Clean 1-1-1-1-1Read More