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
Daily WOD
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
2.11.12 SATURDAY "RIPCORD" 2 Rounds of: 10 Burpees 9 Deadlifts…115/65 pounds 8 Hang Cleans…115/65 pounds 7 Push Press…115/65 pounds 6 Back Squats… 115/65 pounds 5... Read More
2.10.12 FRIDAY "ROW BUTT" 5 Rounds of: 500m Row 25m Walking Lunge…25/10 pound plate 25 HR Push Ups For Time Post time and load to... Read More
2.9.12 THURSDAY "JUMP BACK" 100 Box Jumps…24/20" box (every min on the min 8 Pull Ups) For Time *scale pull ups appropriately to resume box... Read More
2.8.12 WEDNESDAY "TO THE CORE" 30…20…10 of: Toes to Bar Deficit Deadlift…185/115 pounds (standing on a 45# plate) Wall Ball Sit Ups…20/14 pounds 20m Bear... Read More
2.7.12 TUESDAY "WATERFALL" 30 OHS…155/95 pounds 1500m Row For Time (dropped barbell has a 100m Run penalty before resuming OHS reps) Tom Post time and... Read More
2.6.12 MONDAY "CUE BALL" 21…15…9 of: SDLHP's…115/65 pounds Burpees For Time *Don't forget to register for the CrossFit Games Open! We have a team looking... Read More
2.4.12 SATURDAY "SMURPH" 20 Rounds of: 200m Run 5 Pull Ups 10 Push Ups 15 Air Squats For Time coach Lauren *Register for the CrossFit... Read More
2.3.12 FRIDAY "GO-GETTER" 200m Sled Pull…90/45 pounds then: 3 Rounds of: 24 KB Swings…70/53 pounds 12 HSPU's For Time Register for the "Open" under team CrossFit... Read More
2.2.12 THURSDAY "DANCING BEARS" 9 Bears Complex… 155/95 pounds 100 Double Unders 7 Bear Complex…155/95 pounds 75 Double Unders 5 Bear Complex… 155/95 pounds 50... Read More
2.1.12 WEDNESDAY "THE REEPER" 21 Chest to Bar Pull Ups 21 Straight Leg Sit Ups 9 Wall Climbs 15 Chest to Bar Pull Ups 15... Read More
1.30.12 MONDAY "BACK BLAST" 3 Rounds of: 30 Back Squat…95/55 pounds 15 Push Press…95/55 pounds 400m Run For Time 5pm class Post time and load... Read More
1.28.12 SATURDAY "NUTTS" For Time: 10 Hand Stand Push Ups 15 Deadlifts…250/155 pounds 25 Box Jumps… 30/24" box 50 Pull Ups 100 Wall Balls… 20/14 pound ball... Read More
1.27.12 FRIDAY "RAIN DANCE" 12min AMRAP of: 200m Run 9 KB Swings…70/53 pounds 6 Knees to Elbows 3 G.I. Janes For Rounds and Reps Post... Read More
1.26.12 THURSDAY "WALL FLY" 10 Rounds of: 3 Wall Climbs 30 Double Unders For Time John Post time and load to comments *From now on... Read More
1.25.12 WEDNESDAY "AIRFORCE" 20 Thrusters…95/65 pounds 20 SDLHP's…95/65 pounds 20 Push Press…95/65 pounds 20 Front Squats…95/65 pounds (top of every min 4 Burpees) For Time... Read More
1.25.12 TUESDAY "THE CLASSIC" 15…10…5 of: KB Swings…70/53 pounds Box Jumps…24/20" box Chest to Bar Pull Ups HR Push ups 10m Shuttle Touches For Time... Read More
1.23.12 MONDAY "HIGH BALL" 5 Rounds of: 12 Wall Balls…20/14 pounds…12/10 feet** 12 Toes to Bar cash out 50m Walking Lunges…45/25 puonds For Time **Everyone... Read More