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
Daily WOD
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
5.21.11 SATURDAY "DIRTY DUO" With a partner complete the following: 4 Rounds of: 25m Tire Flip 400m Run cash out: 100 Burpees (one partner working... Read More
5.20.11 FRIDAY "CROSSFIT GAMES REGIONAL WOD 6" 20 Calorie Row 30 Burpees 40 Ground to Overhead… 95/55 pounds 50 Toes to Bar 100m Walking Lunge…45/25... Read More
5.18.11 WEDNESDAY "HELEN" 3 Rounds of: 400m Run 21 KB Swings…53/35 pounds 12 Pull Ups For Time (PR BOARD WORTHY) Cover of ESPN magazine May... Read More
5.17.11 TUESDAY "CLEAN WALLS" 15…10…5 of: Wall Climbs Power Cleans… 185/105 pounds cash out: 1000m Row For Time Post time and load to comments... Read More
5.16.11 MONDAY "BROKEN ARROW" 5 Rounds of: 10 Front Squat…155/100 pounds 15 Ring Dips For Time Post time and load to comments Skill:... Read More
5.14.11 SATURDAY "ESCAPE FROM THE CHAINS" cash in: 100m Sled Pull…135/90 pounds then: 3 Rounds of: 20 Toes to Bar 100 Double Unders then: cash... Read More
5.13.11 FRIDAY "CENTRAL EAST REGIONALS 2010 WOD 4" 50 Box Jumps… 24/20" box 40 KB Swings… 53/35 pounds 30 Lateral Burpees Over Bar 20 Hanging... Read More
5.11.11 WEDNESDAY "HAIRY EYEBALL" 12min AMRAP of: 250m Row 7 HSPU's 7 Power Snatches…115/75 pounds For Total reps (repeat WOD from 11.19.10) Coming soon… ... Read More
ADDITIONAL CLASS TIMES?? SURVEY MONKEY SAYS!!! We are looking to add more class times. Please fill out the survey linked below and give us your preference... Read More
5.10.11 TUESDAY "ANGIE" 100 Pull Ups' 100 Push Ups 100 Sit Ups 100 Air Squats For Time (repeat WOD from 6.2.10) Post time to... Read More
5.9.11 MONDAY "GRACE" 30 Reps Clean n Jerk… 135/95 pounds For Time Post time and load to comments Strength: Shoulder Press 5…4…3…2 (30sec rest in... Read More
5.8.11 SUNDAY REST DAY ***If you haven't already, sign up for Delaware Affiliate Challenge*** Date: Sat. May 21st 2011 sign in and rules at 8-830am first heat... Read More
5.7.11 SATURDAY "TOE JAM" 40 OHS… 95/55 pounds 40 Pull Ups 800m Run 30 OHS… 95/55 pounds 30 Pull Ups 1200m Run 20 OHS…95/55 pounds... Read More
5.6.11 FRIDAY "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
5.5.11 THURSDAY REST DAY ***OPEN GYM TODAY DURING NORMAL CLASS TIMES*** (Get your butts in here and work on your weakness or make up missed... Read More
5.4.11 WEDNESDAY "SCARY BEES" 5min AMRAP of: 30 Bench Press… BW/60% BW pounds KB Swings…70/35 pounds For Total Reps of KB Swings (after completing 30reps... Read More
5.3.11 TUESDAY "EXPLODE CODE" 2 Rope Ascents…21 feet 100m Sled Pull… 90/45 pounds 10…9…8 of: Hang Clean… 95/55 pounds Push Press… 95/55 pounds 100m Sled... Read More
5.2.11 MONDAY "TEMPER TANTRUM" 5 Rounds of: 20 Sit Ups (Butterfly) 10 Deadlift… 275/185 pounds 5 HSPU's… hands on 45/25 pound plates 3min Rest For Time Post time... Read More