WOD

2.2.10 TUESDAY "CONGO" 5 Rounds for time of: 5 G.I. Janes (Burpee Pull ups) 10 Clean n Jerk… 115 pounds     Post time and load to... Read More

2.1.10 MONDAY "LOST WORLD" 3 Rounds for time of: 30 Wall Balls… 20 pound ball 15 Pull Ups… Chest to Bar  CrossFit level 1 Trainer Cert... Read More

1.31.10 SUNDAY REST DAY

1.30.10 SATURDAY "ISA-GRACE" "Isabelle" 30 Reps Power Snatch… 135 pounds "Grace" 30 Reps Clean n Jerk… 135 pounds   For Time     Post time... Read More

1.29.10 FRIDAY "IT'S ALL GONE BAD" 3 Rounds for reps of: 1min Row for Cals 1min Burpees 1min KB Swings… 35 pounds  1min Double Unders 1min... Read More

1.28.10 THURSDAY REST DAY  Kevin after WOD1 Winter Throwdown  

1.27.10 WEDNESDAY "SPEED" 1min of SDLHP's… 95 pounds 1min rest 1min of Push Press… 95 pounds 1min rest 1min of Sit Ups 1min rest 1min... Read More

1.26.10 TUESDAY "CINDY" AMRAP in 20min of: 5 Pull Ups 10 Push Ups 15 Air Squats Post amount of rounds to comments Auxiliary:  15×50 meter Sprints  

1.25.10 MONDAY "BACKLASH" 3 Rounds for time of: 10 Snatches… 135 pounds 20 Pull Ups… Chest to bar 30 Double Unders Final Standings from "Winter... Read More

1.24.10 SUNDAY REST DAY  Thanks Sue Note:  CrossFit Explode tore it up at the Winter Throwdown hosted by CrossFit 215!  Great job to everyone that... Read More