5.1.12 TUESDAY "LUNG BURN" 10 Rounds of: 400m Run 10 Wall Balls…20/14 pounds… 10/8 feet 5 Burpees For Time Bill- competing at CF Games Mid-Atlantic... Read More
Daily WOD
4.30.12 MONDAY "REGIONAL WOD 2 MOVEMENTS" 1000m Row 100 Air Squats 30 Hang Cleans…205/115 pounds For Time (time cap 17min) Coach Tyler- competing at CF... Read More
4.28.12 SATURDAY "JINGLE BELLS" 10 Rounds of: 15 KB Swings…70/53 pounds 200m Run For Time Team Explode getting some press on the games site! Explode... Read More
4.27.12 FRIDAY "POINT SYSTEM" 10min AMRAP of: 100 Double Unders (3 points per)- sub with singles (1 point per) 25 Pull Ups (1 point per)-... Read More
4.26.12 THURSDAY "WOLF IN SHEEPS CLOTHING" 4 Rounds of: 15 Thrusters…95/55 pounds 15 SDLHP's…95/55 pounds 15 Box Jumps…20/18" box (3 Burpees every Minute) For Time... Read More
4.25.12 WEDNESDAY "FIREBIRD" 400m Run then: 21…15…9 of: Power Snatch…95/65 pounds Dips then: 400m Run For Time Post time and load to comments Strength: 5×2... Read More
4.24.12 TUESDAY "REGIONALS MOVEMENTS 4" 40 Back Squat…135/95 pounds 1min Rest 30 Pull Ups 1min Rest 20 Push Press…135/95 pounds 1min Rest 40 Front Squats…85/65... Read More
4.23.12 MONDAY "4,3,2,1" 4min AMRAP of: Calorie Row 3min AMRAP of: Goblet Squats…53/35 pounds 2min AMRAP of: KB Swings…53/35 pounds 1min AMRAP of: HR Push... Read More
4.21.12 SATURDAY "REGIONAL WOD 6" (sorta) 3 Rounds of: 7 Deadlifts…275/185 pounds 7 Muscle Ups (sub- 14 Pull Ups/14 Dips) then: 3 Rounds of: 21... Read More
4.20.12 FRIDAY "BABY RUTH" 8min AMRAP of: 24 KB Swing…70/53 pounds 24 Burpees Over Box…24/20" box For Total Reps Post total reps to comments Strength:... Read More
4.19.12 THURSDAY "HERSHEY BAR" 2 Rounds of: 50 Back Squats…135/75 pounds 30 Toes to Bar For Time 2012 CrossFit Games Regional WODs announced- click here... Read More
4.18.12 WEDNESDAY "WALL SNATCH" 15min AMRAP of: 20 Hang Snatch…95/55 pounds 5 Wall Climbs (800m Run at 0min and 7min) Bob Post reps and load... Read More
4.17.12 TUESDAY "HEAT" 3 Rounds of: 15 Thrusters…115/65 pounds 45 Double Unders For Time Post time and load to comments Auxiliary: 3 Rounds of-... Read More
4.16.12 MONDAY "TABATA WHIRLPOOL" Tabata= 8 rounds, 20sec work, 10sec rest Tabata Calorie Row 1min Rest Tabata Burpees 1min Rest Tabata Pull Ups 1min Rest... Read More
4.14.12 SATURDAY "BAD WAITER" 10-1 of: Front Squats…115/65 pounds (After every set carry the barbell overhead 50m. If the barbell is dropped during the 50m... Read More
4.12.12 THURSDAY "HAPPY FEET" 9 Rounds of: 9 KB Swings…70/53 pounds 7 Toes to Bar 5 10m Shuttle Touches 1min Rest Kathy …Rx'd Post time... Read More
4.11.12 WEDNESDAY "KAHLIPA VS SPEAL" 10-1 of: Clean n Jerk…155/95 pounds (after every set of CnJ do 1rd of "Cindy") For Time 1 Round of... Read More
4.10.12 TUESDAY "CRUSADER" 800m Run then: 21…15…9 of: Wall Balls…20/14 pounds…12/10 feet SDLHP's…115/65 pounds then: 800m Run For Time Cave Dwellers Post time and load... Read More
4.9.12 MONDAY "GOAT HERDER" 20min AMRAP of: 2 Wall Climbs 4 G.I. Janes 8 Box Jumps…24/20" box (every 4min 200m Run) For Total Reps ... Read More
4.7.12 SATURDAY "BAD DAY" 3 Rounds of: 1min Calorie Row 1min HSPU's 1min KB Swings…70/53 pounds 1min Rest 1min OHS…95/65 pounds 1min Bar Muscle Ups... Read More
4.6.12 FRIDAY "STILTZ" 30 Back Squats…225/135 pounds 1mile Run For Time (repeat WOD from 9.21.11) Back Squat Geometry Post time and load to comments... Read More
4.5.12 THURSDAY "TABATA TWITCH" Tabata= 8 rounds of 20sec work 10sec rest Tabata Grasshoppers Tabata 10m Shuttle Touches Tabata Dips Tabata Calorie Row For... Read More
4.4.12 WEDNESDAY "SITTIN PURDY" 100 Deadlifts… 185/115 pounds 100 Straight Leg Sit Ups (top of every min 5 HSPU's…25/floor) For Time CF Explode on Mainsite... Read More
4.3.12 TUESDAY "KANGAROO" 21…15…9 of: Burpee Box Jumps…20/18" box Chest to Bar Pull Ups For Time Post time and load to comments Auxiliary: "Flight... Read More
4.2.12 MONDAY "SPRING CLEANING" 10-1 of: Clean n Jerk…135/75 pounds Burpees over Bar Toes to Bar For Time Post time and load to comments Auxiliary:... Read More
3.31.12 SATURDAY "CHOP SHOP" 10 Rope Accents 100 cal Row 50 Wall Ball Sit Ups 50 KB Swings…70/53 pounds For Time Julie Post time and... Read More
3.30.12 FRIDAY "HIGH SPEED, LOW DRAG" 30 Muscle Ups (sub: 3 ring rows, 3 ring dips per) 30 OHS…135/75 pounds For Time Mike, Terrence, Sean,... Read More
3.29.12 THURSDAY "DT's RUN" 6 Rounds of: 12 Deadlifts…155/105 pounds 9 Hang Power Cleans…155/105 pounds 6 Push Press…155/105 pounds 200m Run 1min Rest For Time (repeat WOD from... Read More
3.27.12 TUESDAY "AF WOD" 21…15…9 of: Back Squat…185/115 pounds KB Swings…53/35 pounds For Time OPEN WOD 12.5 Post time and load to comments Auxiliary: 3x... Read More