“Make it Burn”
20 Sit ups
10 K2E
5 Box jumps
30 Sit ups
20 K2E
10 Box jumps
40 Sit ups
30 K2E
15 Box jumps
50 Sit ups
40 K2E
20 Box jumps
-
April 21 WOD
April 23rd, 2012 by AlexisB“Make it Burn” 20 Sit ups 10 K2E 5 Box jumps 30 Sit ups 20 K2E 10 Box jumps 40 Sit ups 30 K2E 15 Box jumps 50 Sit ups 40 K2E 20 Box jumps read more -
April 20 WOD
April 23rd, 2012 by AlexisBC.F.H.Q. 400 Meter run 21 Thrusters Rx 95/65 21 Pull ups 300 Meter run 15 Thrusters 15 Pull ups 200 Meter run 9 Thrusters 9 Pull ups read more -
April 19 WOD
April 23rd, 2012 by AlexisBS/WOD Bench press 5-5-5-2-2-1-1-20 WOD 3 Rounds (Not timed) 50 Sledge 33 Push ups 33 v-ups 3 Suicides read more
“Make it Burn”
20 Sit ups
10 K2E
5 Box jumps
30 Sit ups
20 K2E
10 Box jumps
40 Sit ups
30 K2E
15 Box jumps
50 Sit ups
40 K2E
20 Box jumps
Come get wild at the Zoo in Miami!
The Race:
Muddy Buddy/Mud Run Start Time: 8:00am
Mini Muddy Buddy Start Time: 10:30am
Muddy Buddy Field Limit: 900 teams
Packet Pick-Up:
Date: November ... 
There is no secret to success! If you ask how do I get fit or reach my fitness goals the answer is hard work! SLEDGE ... April 20 WOD
Submitted by AlexisB on April 23rd, 2012
C.F.H.Q.
400 Meter run
21 Thrusters Rx 95/65
21 Pull ups
300 Meter run
15 Thrusters
15 Pull ups
200 Meter run
9 Thrusters
9 Pull ups
April 19 WOD
Submitted by AlexisB on April 23rd, 2012
S/WOD
Bench press
5-5-5-2-2-1-1-20
WOD
3 Rounds (Not timed)
50 Sledge
33 Push ups
33 v-ups
3 Suicides
April 18
Submitted by AlexisB on April 23rd, 2012
Dirty 30
1200 Meter run
100 Squats
30 box jumps
30 Slam ball
30 Burpees
30 Ktb swings
30 T2B
30 Wall Ball
30 Lunges w/lbs OH
1200 Meter run
April 17 WOD
Submitted by AlexisB on April 23rd, 2012
Du Challenge
1st to 50 wins. If the rope stops for any reason you must perform 5 burpees. The loser owes the winner 10 burpees.
WOD
“Bradshaw”
3 HSPU
6 Deadlits Rx 225/135
12 Pull ups
24 Du
April 16 WOD
Submitted by AlexisB on April 23rd, 2012
“Grace”
30 Clean and press Rx 135/95
S/WOD
Power cleans
2-2-1-1-1-1-1
WOD
3 Rounds (not timed)
Speed ladder ( Buzz saw and hop scotch)
10 Burpees
15 K2E
30 Sit ups
April 13 WOD
Submitted by AlexisB on April 23rd, 2012
S/WOD
Squat snatch
2-2-2-2-2-2
WOD
3 Rounds
200 Meter run
30 Power snatches Rx 115/95
20 Pull ups
April 12 WOD
Submitted by AlexisB on April 23rd, 2012
3 Rounds
1 Min for max reps
Battle rope
T2B
Wall ball
SLEDGE
Box jumps
Plank
1 min rest
April 11 WOD
Submitted by AlexisB on April 23rd, 2012
“Barbera”
5 Rounds of
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Affiliates
