TEAM CROSSFIT EXPLODE Micah from CrossFit 215 is putting together some team competitions for local CrossFit affiliates to compete in. The first round of competitions... Read More
1.15.11 SATURDAY "EPIC THROWDOWN GONE BAD" (done like "Fight Gone Bad"… except not) 3 Rounds of: 1min Double Unders… each double unders counts as .5... Read More
1.14.11 FRIDAY "HEAVY GRACE THROUGH SQUAT" 30 Squat Clean n Press… 155/95 pounds For Time Emily hitting the bottom of her hang snatch Post time... Read More
1.12.11 WEDNESDAY "THE WALTZ" PARTNER WOD Between you and a partner you have 3 min on 4 exercises to complete as many reps as possible.... Read More
1.11.11 TUESDAY "DEATH BY…" Hanging Squat Snatch… 95/55 pounds Rest 10min Knees to Elbows Death By= Every minute on the minute complete the associated reps.... Read More
1.10.11 MONDAY "BLUE RIMS" 20min AMRAP of: 5 HSPU's 6 Deadlifts… 225/155 pounds 7 Burpees 8 KB Swings For Reps and Rounds Post rounds and... Read More
1.8.11 SATURDAY "TABATA CHUCKA" 1 tabata= 8 rounds of 20sec work 10sec rest Tabata Hang Clean…135/95 pounds Tabata Burpees over Bar followed immediately by 8min... Read More