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
Daily WOD
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
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