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
Daily WOD
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
6.5.12 TUESDAY "50 SENSE" 50 Jumping Squats…45/15 pounds 50 Dips 50 Toes to Bar 50 KB SDLHP's…70/53 pounds 50 Burpees For Time Danielle Post time... Read More
6.4.12 MONDAY "HACKENBRUCK" 3 Rounds of: 10 Deadlifts…275/185 pounds 50 Double Unders For Time Linda Post time and load to comments Auxiliary: Tabata Russian Twists... Read More
6.2.12 SATURDAY "FRAN WHO" 21…15…9 of: KB Swings… 70/35 pounds Sit Ups 400m Run Then: 21…15…9 of: SDLHP… 95/55 pounds Burpees 400m Run Then: 21…15…9... Read More
6.1.12 FRIDAY "KITTY CAT" 9min AMRAP of: 3 Hang Squat Snatch…115/65 pounds 3 Hang Power Santch…115/65 pounds 3 Power Snatch…115/65 pounds 1 Wall Climb For... Read More
5.31.12 THURSDAY "QUICK FIX 3" 8 Rounds of: 3 Burpees 6 Burpee Box Jumps…20/18" box 9 Box Jumps…20/18" box Rest 1min For Time Mark your... Read More
5.29.12 TUESDAY "DEADLY DOZEN" 4 Rounds of: 12 Deadlifts…225/155 pounds 24 Push Press… 95/65 12 Chest to Bar Pull Ups 24 DB Sit Ups (feet anchored w... Read More
5.28.12 MONDAY **Memorial Day Hours** Monday- no 6am or 7pm Classes "MEMORIAL PULL" 3 Rounds of: 100m Sled Drag…90/55 pounds 100m Sled Pull…90/55 pounds 5... Read More