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
Daily WOD
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
6.11.11 SATURDAY "TRUE GRIT" With a Partner complete the following: 12 Burpee Jump-through Tire Flips (thanks Nate) 400m Sled Pull…90/45 pounds 200 Knees to Elbows... Read More
6.10.11 FRIDAY "GIZMO" 8min AMRAP of: 5 Burpees 10 KB Swing…70/35 pounds For Total Reps Post total reps to comments Strength: Deadlift 5×5... Read More
6.8.11 WEDNESDAY "GRACELAND" 100 Double Unders 30 Pull Ups 75 Double Unders 20 Pull Ups 50 Double Unders 10 Pull Ups 25 Double Unders then:... Read More
6.7.11 TUESDAY "2 FOR" WOD 1– 3 Rounds of: 21 Box Jumps… 24/20" box 12 HSPU's For Time REST 10 MINUTES then: WOD 2– 3... Read More
6.6.11 MONDAY "PUTTING IN WORK" 15min AMRAP of: 10 Shuttle Touches…15 feet 8 Hand Release Push Ups 6 KB Swings…97/53 pounds 4 GI Janes For Total... Read More
6.4.11 SATURDAY "SYMPATHY PAINS" With Teams of 2, complete the following: 6 Rope Ascents… 21 feet 12 Tire Flips… first come first serve on choice... Read More
6.3.11 FRIDAY "AIR BALL" 5 Rounds of: 20 Wall Balls… 20/14 pounds…10/8 feet target 15 Pull Ups For time BQ and Emily off to Regionals... Read More
6.1.11 WEDNESDAY "BIG LUNG" 40 SDLHP…95/65 pounds 1200m Run 500m Row 800m Run 750m Row 400m Run 1000m Row 40 Burpees For Time Post time... Read More
5.31.11 TUESDAY "WALL WHAMMY" 1min AMRAP of: Double Unders 3min AMRAP of: Thrusters… 135/95 pounds 1min AMRAP of: KB Swings…53/35 pounds 3min AMRAP of: Wall... Read More
5.28.11 SATURDAY "WORK CAPACITY" 100m Sled Pull…90/45 pounds 400m Run 3 Rounds of: 25 Toes to Bar 5 Bear Complex…115/75 pounds cash out: 100m Sled... Read More
5.27.11 FRIDAY "CROSSFIT GAMES REGIONAL WOD 5" "AMANDA" 9…7…5 of: Ring Muscle Ups Squat Snatch…135/95 pounds For Time Post time and load to comments... Read More
5.25.11 WEDNESDAY "CROSSFIT GAMES REGIONAL WOD 1" 1200m Run 30 HSPU's…45/25 plates 1000m Row For Time Post time and load to comments Auxiliary: ... Read More
5.24.11 TUESDAY "2011 CROSSFIT GAMES WOD 4" 100 Pull Ups 100 KB Swings…53/35 pounds 100 Double Unders 100 OHS…95/65 pounds For Time Emily Pale,... Read More
5.23.11 MONDAY "CROSSFIT GAMES REGIONAL WOD 3" 21…15…9 of: Deadlift…275/185 pounds Box Jump…24/20" box For Time Post time and load to comments Strength: Deadlift... Read More