7.16.11 SATURDAY ***NO CLASSES TODAY*** RUN 5K
Daily WOD
7.15.11 FRIDAY "TEST YOUR MEDAL WOD 2" 5 Rounds of: 10 Unbroken Hang Cleans… 135/85 pounds 15 Hand Release Push Ups For Time (Every time... Read More
7.14.11 THURSDAY "STRENGTH DAY" Day 2 of Strength training Thursday. Today we will be testing our 1rep max of Shoulder Press and Deadlift. You will... Read More
7.13.11 WEDNESDAY "FIGHT GONE BAD" 3 Rounds of: 1min Wall Balls… 20/14 pounds 1min SDLHP… 75/45 pounds 1min Box Jumps… 20/18" box 1min Push Press…... Read More
7.12.11 TUESDAY "LULLABY" 3 Rounds of: 400m Run 6 Wall Climbs For Time yaya!! Post time to comments Auxiliary: Tabata Sit Ups (with feet weighted... Read More
7.11.11 MONDAY "RANDY BELCH" 75 Power Snatch…75/45 pounds (at the top of every minute 3 burpees, 3 KTE's) *WOD starts with 3 and 3* For... Read More
7.9.11 SATURDAY "DIRTY DOU 2" With a partner complete: 4 Rounds of: 25m Tire Flip 400m Sled Pull…45/25 pounds cash out: 100 Burpees For Time... Read More
7.8.11 FRIDAY "DIZZY SPELL" 8min AMRAP of: 12 OHS…95/65 pounds 21 Double Unders 12 Sit Ups (straight leg) For Total Reps Post load and... Read More
7.7.11 THURSDAY "STRENGTH DAY" Day 1 of Strength Day Thursdays: We are going to be doing a modified version of Wendler's 5.3.1 program. Over the... Read More
WODs for EXPLODE LOCKDOWN: WOD 1- 8:00pm “FRAN” (5min time cap) 21…15…9 of: Thrusters…95/65 pounds Pull Ups WOD 2- 9:00pm “DEAD FROG” (5min... Read More
7.6.11 WEDNESDAY "BEACH WOD" 50…40…30…20…10 of: Wall Balls…20/14 pounds …10/8 feet KB Swings…53/35 pounds Box Jumps…24/20" box For Time (30min time cap) compliments of CF... Read More
7.5.11 TUESDAY LOCKDOWN WODs 8 and 11 "FLY CATCHER" 10-1 of: Power Cleans…115/75 pounds Toes to Bar For Time 10min Rest Then: "BED WETTER" 1000m... Read More
7.4.11 MONDAY HAPPY 4TH OF JULY!! **NO CLASS TODAY. ENJOY THE HOLIDAY. SEE YOU ALL TUESDAY!** Do this WOD at home or on vacation "ANNIE"... Read More
7.2.11 SATURDAY "MURPH" 1 mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 mile Run For Time Mark your calendars for... Read More
7.1.11 FRIDAY "ROOSTER CROW" 8min AMRAP of: 400m Sled Pull…45/25 pounds with the remainder of 8min complete AMRAP of: 10 KB Swings… 70/53 pounds 5... Read More
6.30.11 THURSDAY REST DAY (OPEN GYM DURING REGULAR SCHEDULED CLASS TIMES) COMING SOON… July 7th 2011 "STRENGTH DAY" Experiencing a decrease in work capacity when... Read More
6.29.11 WEDNESDAY "BLOWBACK" 15 Muscle Ups (sub 30 ring rows, 30 ring dips) then: 3 Rounds of: 15 SDLHP… 95/65 pounds 10 Burpees For Time... Read More
6.28.11 TUESDAY "BETA BLOCKER" 3 Rounds of: 10 Deadlift… 275/185 pounds 50 Double Unders For Time Post time and load to comments Auxiliary:... Read More
6.27.11 MONDAY "SPONTANEOUS COMBUSTION" 10…9…8 of: Hanging Squat Cleans… 95/65 pounds Push Press….95/65 pounds Butterfly Sit Ups HSPU's Pull Ups 400m Run 7…6…5 of: Hanging... Read More
6.26.11 SUNDAY REST DAY Anyone interested in putting your CrossFit skills and work capacity to the test check out, "Test Your Medal". CrossFit competition... Read More
6.25.11 SATURDAY "DUCK BUTTER" With a partner complete the following: 8 Rounds of 8 Wall Climbs 16 Chest to Bar Pull Ups 150m Run For... Read More
6.24.11 FRIDAY "JACK" 20min AMRAP of: 10 Push Press…115/65 pounds 10 KB Swings…53/35 pounds 10 Box Jumps… 24/20" box For Rounds and Reps (repeat WOD... Read More
6.22.11 WEDNESDAY "EYE BOOGIE" 9…7…5 of: Power Snatch…135/95 pounds G.I. Janes For Time Post time and load to comments Auxiliary: 1000m Row **REGISTRATION FOR... Read More
6.21.11 TUESDAY "LOCKDOWN WOD 4 AND 11" “DOUBLE STEP” (5min time cap) 3 Rounds of: 50 Double Unders 20 Steps Walking Lunge…45/25 pound plate For... Read More
6.20.11 MONDAY "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
6.18.11 SATURDAY "FOX TROT" With a partner complete the following: 800m Run 25 G.I Janes 50 Wall Balls… 20/14 pounds …10/8 feet 50 Partner Med... Read More
6.17.11 FRIDAY "AIR RAID" 21…18…15…12…9…6 of: Squat Jumps…45/25 pounds Plyo-Push Ups over PVC For Time Post time and load to comments Strength:... Read More
6.15.11 WEDNESDAY "JOSHUA" 21 OHS… 95/55 pounds 42 Pull Ups 15 OHS… 95/55 pounds 30 Pull Ups 9 OHS… 95/55 pounds 18 Pull Ups For... Read More
6.14.11 TUESDAY "ZOMBIE BURP" 100 Burpees (at the top of each minute 3 Deadlifts…245/145 pounds) For Time e.g. 3…2…1 Go! Deadlift Post time and load... Read More
6.13.11 MONDAY "WARRIOR" 5 Rounds of: 20 Wall Balls…10/8 feet…20/14 pounds 10 Power Cleans… 155/95 pounds For Time Warrior Dash 2011 Post time and load to... Read More