“In Sync”   Perform as many reps as possible in 1 minute at each station, 15 seconds to rotate, 90 seconds rest between rounds of:   Slammers (12/8) Wall-Ball Push-ups Double Unders Box Jumps (24/20″) Chest-2-Bar Pull-ups   4 rounds for score     Post total score to commentsRead More

  Main WOD: “Skippin’ Town” 90 Speed Skips 60 Sledge Swings (10/8) 30 Slammers (12/8) 10 Parallette Pass Throughs   4 rounds*   …then 50 Burpees*   For total time     Strength WOD: Clean & Jerk (20 minute cap) Warm-up 6, 4, 2 gradually increasing weight, then 1 reps @ 70% 1RM 1 reps...Read More

   Before (2010) / After (2013) Holiday Hours: 31 DEC 0515, 0900, 1200, 1530; 01 JAN Closed; and 02 JAN 0600 and 1730 Competitors   “Resolution” 500m Row 10 Deadlifts (245/165) 20 Overhead Squats (65/45) 20 Kettlebell Swings (1.5/1 pood) 10 Handstand Push-ups   5 rounds for time     Post time to comments Compare...Read More

Holiday Hours: 31 DEC will be 0515, 0900 & 1200; 01 JAN Closed; and 02 JAN will be normal hrs   Strength WOD: Perform the following for quality (20 minute cap): Clean & Jerk Warm-up: 8, 6, 4 rep, gradual weight increase 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @...Read More

  “Dancin’ Time”   20  Calories Rowed 30 Burpees 40 Ground-2-Overhead (95/63) 50 Double Unders 40 meters Overhead Walking Lunge (35/25) 30 Toes-2-Bar 20 Box Overs (24/20″) NO TOUCHING BOX!   For Time     Post time to commentsRead More

  “12 Days of Christmas” 1 Clean & Jerk (125/83) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/95) 7 Toes-2-Bar 8 Pull-ups 9 Box Jumps (30/24″) 10 Kettlebell Swings (53/35) 11 Handstand Push-ups 12 Row 1200m   For Time*     Post time to comments Similar to Friday, 21 December...Read More

 Holiday Hours: 24 DEC will be 0515, 0900 & 1200; 25 DEC Closed; and 26 DEC will be normal hrs   “Better Days”   40 Speed Skips 30 Box Jumps (24/20″) 20 One-leg Kettlebell Deadlift Crossover (35/25) 400m Row 20 GHD Sit-ups 30 Weighted Walking Lunges (45/25) 40 Double Unders   2 rounds for time...Read More

  Main WOD: Perform 10 minutes of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats   …Rest 5 minutes   Perform 5 rounds for time of “Rooster”: 10 Burpees 20 Double Unders     Post complete rounds, extra reps, and time to comments     Gymnastics WOD: Flexibility: Hold Right leg side split, 4 minutes Hold...Read More

  “I give a flip!”   50 Speed Skips 10 Tire Flips (210/180) 15 Back Squats (155/103) 20 Slammers (12/8)   4 rounds for time     Post time to commentsRead More

  “Are we there yet?”   450m Row 15 Wall-Ball Shots (20/14) @ (10/9′) 30 Sit-ups 15 Pull-ups 45 Double Unders   4 rounds for time     Post time to commentsRead More