3.19.12 MONDAY "ERASER" 8 Rounds of: 8 SDLHP's… 115/75 pounds 8 G.I. Janes 8 Push Press…115/75 pounds 8 Toes to Bar 100m Run For Time ... Read More
Daily WOD
3.17.12 SATURDAY "OPEN WOD 12.4" 12min AMRAP of: 150 Wall Balls…20/14 pounds…10/9 feet 90 Double Unders 30 Muscle Ups For Total Reps Post scaling... Read More
3.16.12 FRIDAY "CHIP WHICH" 30 Chest to Bar Pull Ups 20 Burpees 10 Deadlifts…315/185 pounds 30 Box Jumps…24/20" box 20 HSPU's 10 Toes to Bar... Read More
3.15.12 THURSDAY "TOUCH RELEASE" cash in: 800m Run then: 21…15…9 of: HR Push Ups 10m Shuttle Touch cash out: 800m Run For Time Open WOD... Read More
3.14.12 WEDNESDAY "POWER BALL 2012" 12min AMRAP of: 40 Wall Balls…20/14 pounds… 10/8 feet 20 Power Cleans…135/75 pounds For Total Rounds and Reps Josh Post... Read More
3.13.12 TUESDAY "SWING SHIFT" 120 KB Swings…70/53 pounds (Top of every min 20 Double Unders) For Time Post time and load to comments Strength: Turkish... Read More
3.10.12 SATURDAY "OPEN 12.3" 18min AMRAP of: 15 Box Jumps…24/20" box 12 Push Press…115/75 pounds 9 Toes to Bar For Total Reps Post time and... Read More
3.9.12 FRIDAY "CINDY" 20min AMRAP of: 5 Pull Ups 10 Push Ups 15 Air Squats For Total Rounds Check out Lolo on the CF Games... Read More
3.8.12 THURSDAY "PATTY CAKES" With a partner complete the following: 100m Tire Flip After each flip you and your teamate will do a burpee box... Read More
3.7.12 WEDNESDAY "SWITCH BLADE" 7 Rounds of: 12 SDLHP's…95/55 pounds 12 Push Press…95/55 pounds 12 Box Jumps…20/18" box 1min Rest For Time Open WOD 12.2... Read More
3.6.12 TUESDAY "CRUCIFIX" 20min AMRAP of: 32 Double Unders 16 Steps Walking Lunge…45/25 pounds 8 Toes to Bar 4 Chest to Bar Pull Ups 2... Read More
3.5.12 MONDAY "SPECIAL SAUCE" 15 Burpees Over Bar 20 Hang Cleans…115/65 pounds 25 Wall Balls…20/14 pounds…10/8 feet 10 Burpees Over Bar 15 Hang Cleans…115/65 pounds... Read More
3.3.12 SATURDAY "PONG" 15min AMRAP of: 10m Shuttle Touches (every minute on the minute 3 Chest to Bar Pull Ups, 3 HR push ups) For... Read More
3.2.12 FRIDAY "CHIP TO MY LOO" 400m Sled Pull…45/25 pounds 2 Rope Accents 30 Double Unders 25 KB Swings…70/53 pounds 20 Calorie Row 15 Toes to Bar... Read More
2.29.12 WEDNESDAY "DOUBLE DIP" 5 Rounds of: 12 Hanging Squat Snatch…95/55 pounds 24 Double Unders For Time Ali Post time and load to comments Auxiliary:... Read More
2.28.12 TUESDAY "DASH FOR THE DEAD" 800m Run with the remainder of 20min complete AMRAP of: 10 Deadlifts…225/135 pounds 5 HSPU's…25/floor plates (At 10min Run 800m again)... Read More
2.27.12 MONDAY "FREE THROW" 12min AMRAP of: 15 Wall Balls…20/14 pounds 12 Pull Ups 9 KB Swings…70/53 pounds For Total Reps Nice Work Team Explode!!!... Read More
2.25.12 SATURDAY "BOOMERANG" 40 Box Jumps…24/20" box 30 KB SDLHP's…70/53 pounds 20 Wall Ball Straight Leg Sit Ups…20/14 pounds 10 G.I. Janes 20 Wall Ball... Read More
2.24.12 FRIDAY "FIZZY SODA" 21…15..9 of: Chest to Bar Pull Ups Back Squat…135/75 pounds For Time Post time and load to comments Auxiliary: 200m... Read More
2.23.12 THURSDAY "STAMPEED" 3 Rounds of: 12 Clean and Jerks…135/95 pounds 400m Run For Time Paige Post time and load to comments Auxiliary: 2min AMRAP... Read More
2.22.12 WEDNESDAY "TWEETY" 10min AMRAP of: 15 Wall Balls…20/14 pounds…10/8 feet 30 Double Unders For Total Reps Post reps and load to comments Strength: Deadlift... Read More
2.21.12 TUESDAY "WET NOODLE" 6 Rounds of: 6 Thrusters…115/65 pounds 12 KB Swings…70/53 pounds For Time **We will be hosting the each week's Open WOD... Read More
2.20.12 MONDAY "VIPER" 15…10..5 of: Burpee Box Jumps…24/20" Box Calorie Row Dalton Post time and load to comments Auxiliary: "RUNNER'S GOAT" 1600m Run 3min Rest... Read More
2.18.12 SATURDAY "FRONT RUNNERS" With a partner complete the following: 10 Rounds of: 12 Front Squats…115/65 pounds 3 Burpees then: 10 Rounds of: 3 Rope... Read More
2.17.12 FRIDAY "CAPTAIN JACK" 21…15…9 of: Toes to Bar Push Press…115/65 pounds (every min on the min 6 Pull Ups, 6 Push Ups) For Time... Read More
2.16.12 THURSDAY "WAR CHEST" 8min AMRAP of: 2 Wall Climbs 6 Power Cleans…165/95 pounds For Rounds and Reps Post load, rounds and reps to... Read More
2.15.12 WEDNESDAY "GETAWAY" 4 Rounds of: 21 KB Swings…70/35 pounds 200m Run 21 Box Jumps…24/20" box 200m Run 21 Wall Balls…20/14 pounds…10/8 feet 200m Run... Read More
2.14.12 TUESDAY "LOVE" 15…10…5 of: Power Snatch…135/95 pounds OHS…135/95 pounds For Time Register now for the 2012 Crossfit Games Open click here: The Open Post... Read More
2.13.12 MONDAY "ZOMBIE" 10 Rounds of: 3 Squat Clean Thrusters…135/75 pounds 4 Chest to Bar Pull Ups 5 Burpees 6 Toes to Bar 7 10m... Read More