7.12.12 THURSDAY "DEJA VU' 6min AMRAP of: 400m Run (done once) 18 Wall Balls…20/14 pounds…10/8 feet 16 KB SDLHP's…70/53 pounds 14 Toes To Bar 12 HSPU's…25/15 plates 6 G.I. Janes... Read More
Daily WOD
7.11.12 WEDNESDAY "BIG UPS" 21…15…9 of: Chest to Bar Pull Ups Box Jumps…28/24" box For Time (repeat WOD from 11.1.11) Alison Post time and load... Read More
7.6.12 FIRDAY "BAR BRAWL" 21…15…9 of: Deadlift…95/55 pounds Hang Cleans…95/55 pounds Front Squats…95/55 pounds Push Press….95/55 pounds For Time Post time and load to... Read More
7.5.12 THURSDAY "PONG" 15…10…6 of: 10m Shuttle Touches HSPU's…25 plates For Time Congrats Paige!! 1st Muscle Up! Post time and load to comments Strength: Weighted... Read More
**6am, 9am and 12pm Classes ONLY today** 7.4.12 WEDNESDAY "FIRE BALL" With a partner complete: 2 Rounds of: 100m Partner Ball Toss…20/14 pound ball -partner... Read More
**9am and 12pm class ONLY 4th of July** 7.3.12 TUESDAY "HUMAN RESOURCES" 21…15..9 of: Hang Snatch…95/55 pounds OHS…95/55 pounds Chest to Bar Pull Ups HR... Read More
7.2.12 MONDAY "SLURPIE" 5 Rounds of: 20 Wall Balls…20/14 pounds…10/8 feet 10 SDLHP…115/65 pounds 5 Burpees For Time Post time and load to comments Auxiliay:... Read More
6.30.12 SATURDAY "SLOW JAMS" 100m Prowler Push…180/90 pounds 750m Row 50 Dips 5 Rope Climbs 400m Sled Pull…45/25 pounds 20 Burpee Box Jumps…20/18" box For... Read More
6.28.12 THURSDAY "2min DRILL" Every 2min complete: 5 Power Snatch…155/75 pounds 30 Double Unders (sub- 60 singles) For Total Reps Going for as long as... Read More
6.27.12 WEDNESDAY "NASTY GIRLS" 3 Rounds of: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans…135/95 pounds For Time **PR BOARD WORTHY" Lauren and... Read More
6.26.12 TUESDAY "DOUBLE BEARFROG" 2 Rounds of: 400m Run 25m Bear Crawl 25m Burpee Broad Jump 25m Bear Crawl 25m Burpee Broad Jump 25m Bear... Read More
6.25.12 MONDAY "HOOLA GAINS" 25 OHS…115/65 pounds 20 Grasshoppers (right side left side=1) 15 Hang Cleans…115/65 pounds 10 G.I. Janes 15 Hang Cleans…115/65 pounds 20... Read More
6.23.12 SATURDAY **9am CLASS ONLY TODAY** "LITTLE BUDDY 1" 40/20…30/15…20/10…10/5 of: Dips Pull Ups then: 1mile Run with Med Ball (lil buddy)…20/14 pounds For Time... Read More
6.22.12 FRIDAY "EGG TOSS" 150 Wall Balls…20/14 pounds…10/8 feet (every min on the min 5 WB Sit Ups) For Time **There will only be the... Read More
6.21.12 THURSDAY "HEAVY BABY" 15 Chest to Bar Pull Ups 15 HSPU's…45/25 plates 15 Toes to Bar 10 Deadlift…315/205 pounds 10 Chest to Bar Pull... Read More
6.20.12 WEDNESDAY "BEAR CLAW" 5-1 of: Bear Complex…135/75 pounds Double Unders (add a 0 to each rep. eg 50…40…30…20…10) For Time Nicks Post time and... Read More
6.18.12 MONDAY "CINDY RAN" 20min AMRAP of: 5 Pull Ups 10 Push Ups 15 Air Squats (every 5min 200m Run) For Total Rounds (repeat WOD... Read More
6.16.12 SATURDAY "HELPING HAND" With a partner complete the following: 2000m Row (one partner rows while the other holds a handstand against the wall) (sub:... Read More
6.15.12 FRIDAY "JAPANESE BELCH" 21 SDLHP's…115/75 21 Burpees Run 800m 15 SDLHP's…115/75 15 Burpees Run 400m 9 SDLHP's…115/75 9 Burpees Run 200m For Time Headbands... Read More
6.14.12 THURSDAY "BEE STING" 2min AMRAP of: Airdyne Calories 1min Rest 2min AMRAP of: KB Swings…97/70 pounds 1min Rest 2min AMRAP of: Dips 1min Rest... Read More
6.13.12 WEDNESDAY "GRACE" 30 Reps Clean n Jerk…135/95 pounds For Time Explode at CrossFit for Hope Post time and load to comments Skill: Clean n... Read More
6.12.12 TUESDAY "THE HEFF" 8min AMRAP of: 30 Double Unders 20 Pull Ups 10 Burpees For Total Reps Laura Post total reps to comments Auxiliary:... Read More
6.11.12 MONDAY "THE RECKONING" 21…15…9 of: Back Squat…155/95 pounds KB Swings…70/53 pounds Toes to Bar For Time Leah Post time and load to comments Auxiliary:... Read More
6.8.12 FRIDAY "BEAR BACK" 3 Rounds of: 10 Bear Complex…115/65 pounds 50m Bear Crawl For Time Post time and load to comments Skill: Bear Complex REMINDER:... Read More
6.7.12 THURSDAY "ZUMBA" 21…15…9 of: Chest to Bar Pull Ups Wall Balls…20/14 pounds…12/10 feet For Time Joe Post time and load to comments Strength:... Read More