8.7.10 SATURDAY "RUN CINDY RUN" 1Mile Run Then the remainder of 20min AMRAP of: 5 Pull Ups 10 Push Ups (hand release) 10 Air Squats... Read More
Daily WOD
8.6.10 FRIDAY "BERSERKER" 200m Run 15 Squat Snatches… 115/75 Pounds 15 Ring Dips 200m Run 12 Squat Snatches… 115/75 pounds 12 Ring Dips 200m Run... Read More
8.4.10 WEDNESDAY "DUMBELL DT" 5 Rounds of: 12 DB Deadlift… 50/30 pounds (each hand) 9 DB Hang Clean… 50/30 pounds (each hand) 6 DB Push... Read More
8.3.10 TUESDAY "FEELING CHIPPER" 50 Box Jumps… 20/18" box 40 KB Swings… 53/25 pounds 30 Burpees 20 Lunges… 45/25 pounds 10 Muscle Ups 20 Lunges… 45/25 pounds... Read More
8.2.10 MONDAY "MAIN SITE WOD" 5 Rounds of: 5 Squat Clean Thrusters… 135/95 pounds 10 Chest to Bar Pull Ups For Time (James Hobbart 3:57)... Read More
7.30.10 FRIDAY "DIRTY 30" With a partner, complete 60 reps of: Clean n Jerk… 135 pounds Box Jumps… 30" box Body Weight Bench Press KB... Read More
7.28.10 WEDNESDAY "BURSTIN BUBBLES" 3 Rounds of: 8 Muscle Ups 8 Kitten-Puppy-Baby-Bunnies (KPBB)…115/75 pounds 800m Run For Time (sub for MU's: 20 C2B Pull Ups and 20 Ring... Read More
7.27.10 TUESDAY "BLAZE" 3 Rounds of: 3 HSPU's 5 G.I. Janes 7 Deadlift… 225/155 pounds 50 Double Unders For Time Post time and load to comments ... Read More
7.26.10 MONDAY "FGB" (Fight Gone Bad) 3 rounds of: 1min Wall Balls… 20/14 pounds (for reps) 1min SDLHP… 75/45 pounds (for reps) 1min Box Jumps…... Read More
7.24.10 SATURDAY "ALL KINDS OF STUFF" Today lets work on "all kinds of stuff". The metcon is a huge part of CrossFit but its not... Read More
7.23.10 FRIDAY "SPEAL VS KHALIPA" 1 CnJ (Clean n Jerk)… 155/75 pounds 1 "Cindy" round (5 Pull Ups, 10 Push Ups, 15 Squats) 2 CnJ…... Read More
7.21.10 WEDNESDAY "EVENT 6b CF GAMES" 3 Rounds of: 30 Toes to Bar 21 Ground to overhead anyway…95/65 pounds For Time Post time and... Read More
7.20.10 TUESDAY "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
7.19.10 MONDAY "2010 GAMES EVENT #5" 7 Rounds of: 3 Power Cleans… 205/135 pounds 4 HSPU's For Time (Mikko Salo 7th place on this WOD... Read More
7.17.10 SATURDAY "AMANDA" 9…7…5 of: Muscle Ups Squat Snatch… 135/95 pounds For Time *This WOD was the kickoff to 2010 CrossFit Games last night (Chris... Read More
7.16.10 FIRDAY "RUN FOR REPS" 2min AMRAP of: Deadlift… 115/75 pounds 2min AMRAP of: Hang Clean… 115/75 pounds 2min AMRAP of: Push Press… 115/75 pounds... Read More
7.14.10 WEDNESDAY "DEMENTIA" 12…9…6 of: Chest to Bar Pull Ups KB Swing… 70/35 pounds DB Thrusters… 35/20 pounds (each hand) Burpee Box Jumps… 24/20" box... Read More
7.13.10 TUESDAY "POUNDER" 50/5…40/10…30/15…20/20…10/25 of: Double Unders OHS…115/65 pounds For TIme Post time and load to comments Strength: Weighted Ring Dips (perform max reps... Read More
7.12.10 MONDAY "OLD GREG" 60 (30 each arm) Sigle Arm Barbell Snatches… 95/55 pounds For Time **3 Burpees, 3 Toes to Bar at the top... Read More
7.10.10 SATURDAY "JERK AND A BOX" AMRAP 20mins of: 5 Push Jerks… 50/30 pounds 7 Box Jumps… 24/20" box Post amount of rounds to comments... Read More
7.9.10 FRIDAY "GRIZZA" 4 Rounds for time of: 20 Pull Ups 20 Push Ups 20 Sit Ups 20 Air Squats 5 Clean... Read More
7.6.10 WEDNESDAY "HIGH NOON" 10-1 of: Hand Clap Push Ups Chest to Bar Pull Ups Push Press…115/55 SDLHP…115/55 For Time Post time and load to... Read More
7.6.10 TUESDAY "PUSH PULL" 11 Turkish Get Ups Rt Arm… 53/25 pounds 11 Turkish Get Ups Lt Arm… 53/25 pounds 21 L-Pull Ups 8 Turkish Get Ups... Read More
9th Annual Joseph D. Helmuth Memorial Golf Classic Joseph “Jody” Helmuth passed away on January 6, 2002 after losing a nine-month battle against non-Hodgkin’s Lymphoma. ... Read More
7.5.10 MONDAY "LUNG BURN" 10 Rounds for time of: 400m Run 10 WB's… 20/14 pound ball 5 Burpees Post time to comments SKill: Snatch Balance Auxiliary: ... Read More