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
Daily WOD
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
5.26.12 SATURDAY "BARBARA" 5 Rounds of: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats 3min Rest For Time *PR BOARD WORTHY*... Read More
5.25.12 FRIDAY "SUMO DASH" 4 Rounds of: 3min AMRAP of: 400m Run remainder of 3min AMRAP of: 5 SDLHP…115/65 pounds 2 Burpee over bar 3min... Read More
5.24.12 THURSDAY "WALL BANGER" 5 Rounds of: 50 Double Unders 5 Wall Climbs For Time Jeff K. 09' Post time to comments Skill: Wall Climbs... Read More
5.23.12 WEDNESDAY "WORK BOOTS" 12min AMRAP of: 6 Squat Snatch…135/75 pounds 9 Toes to Bar 12 Dips For Total Rounds and Reps Leah Post load... Read More
5.22.12 TUESDAY "PUDDLE JUMPER" 40…30…20…10 of: Straight Leg Sit Ups KB Swing…70/53 pounds Box Jumps…24/20" box For Time Post time and load to comments Strength:... Read More
5.21.12 MONDAY "GRANDE" 12min AMRAP of: 21…15…9 of: Front Squat…115/65 pounds Push Press…115/65 pounds the remainder of 12min complete AMRAP of: 15 Air Squats 10... Read More
5.19.12 SATURDAY "JUNKYARD WARS" Its time to partner up! With a partner complete the following: 60 Burpee Box Jumps…24/20" box (alternate jumps between partners) 3000m... Read More
5.18.12 FRIDAY "T-REX" 3 Rounds of: 36 Wall Balls…20/14 pounds… 10/8 feet 18 Chest to Bar Pull Ups For Time minutes before WOD 6 2012... Read More
5.17.12 THURSDAY "NINJA DASH" 400m Sled Pull…45/25 pounds 10 Rope Accents 50 Burpees For Time Post time to comments Skill: Hand Stand Walk Olympic Lifting... Read More
5.16.12 WEDNESDAY "DT'S RUN" 6 Rounds of: 12 Deadlifts…155/105 pounds 9 Power Cleans…155/105 pounds 6 Push Press…155/105 pounds 200m Run 1min Rest For Time Post time and load... Read More
5.15.12 TUESDAY "ROW BALL" 2000m Row 80 KB Swings…70/53 pounds For Time Congrats Art!! Post time to comments Auxiliary: 100 Straight Leg Sit Ups for... Read More
5.14.12 MONDAY "BARBARA SHOP" 5 Rounds of: 5 G.I. Janes 15 Pull Ups 20 Push Ups 25 Air Squats 1min Rest For Time JUMP KEITH!... Read More
5.12.12 SATURDAY "SICKOLOGY" 6 Rounds of: 3min AMRAP of: 500m Row with the remainder of 3min complete AMRAP of: HSPU's…25/floor Rest 3min For Total Reps... Read More