2.24.10 WEDNESDAY "5,4,3,2,1 WOD" For Reps: 5 Minutes of rowing for calories 4 Minutes of Box Jumps for Reps… 24/20" 3 Minutes of Hang Squat... Read More
Daily WOD
2.23.10 TUESDAY "AIRFORCE" 95/65 pounds 20 Thruster 20 SDLHP's 20 Push Jerks 20 OHS 20 Front Squats 4 Burpees on the minute every minute. For... Read More
2.22.10 MONDAY "HELL MINUTE" AMRAP (as many reps as possible) in 1 minute of: 1. BW Bench Press/ 2. Sit Ups/ 3. Air Squats/ 4. Pull Ups/... Read More
2.20.10 SATURDAY "ABBEY" 25 Sit Ups/ 25 K2E's 400m Run 20 Sit Ups/ 20 K2E's 400m Run 15 Sit Ups/ 15 K2E's 400m Run 10... Read More
2.19.10 FRIDAY "Event #8 2009 CrossFit Games Chipper" For time: 155 pound Squat clean, 15 reps 30 Toes to bar 30 Box jump, 24 inch... Read More
2.16.10 TUESDAY "Filthy 50" 50 Box Jumps 20" box 50 Jumping Pull Ups 50 KB swings…35/15 pound KB 50 Lunges 50 KTE's (Knees to Elbows)... Read More
2.14.10 SUNDAY REST DAY *Post to comments or stop in at the gym and leave your name and email on the whiteboard if you are... Read More
2.13.10 SATURDAY "2.12.10 Khalapia WOD" 3 Rounds For Time of: 10 Power Cleans… 185/95 pounds 10 Burpees Jason Khalapia 2008 CrossFit Games winner Post time... Read More
2.12.10 FRIDAY "DIANE" 21…15…9 Deadlift… 225/155 pounds/ HSPU's Post time and load to comments Strength: Back Squat and Weighted Pull Ups 4…4…4…4…4…4 Skill: HSPU's (Handstand... Read More
2.10.10 WEDNESDAY "TOUGH MUDDER" 2 Rounds of: 1mile Run 25 Burpees 30 Single Arm CnP…95/55 pounds (barbell, 15 each arm) 35 KB Swings…53/35 pounds 40 OHS…95/55... Read More
2.9.10 TUESDAY "GORDA FRAN" 21…15…9 Pull Ups… Chest to Bar Thrusters… 135/75 pounds For Time Not the best form on pull ups, but still... Read More
2.8.10 MONDAY "GREAT WHITE" 10min AMRAP of: 6 Ring Dips 4 Burpees 2 Squat Cleans… 135/75 pounds Post load and rounds completed to comments Strength: Back Squat 3…3…3…3…3…3 Skill: Ring... Read More
2.6.10 SATURDAY "12 DAYS OF X-MAS" 1 Burpee 2 Push Press… 95/65 pounds 3 Hang Cleans… 95/65 pounds 4 Front Squat… 95/65 pounds 5 Deadlift…... Read More
2.5.10 FRIDAY "THE HACKENBRUCK" 3 Rounds For Time of: 10 Deadlifts… 275 pounds 50 Double Unders For Time Tommy Hackenbruck video Qualifier #1 from... Read More
2.3.10 WEDNESDAY "BLITZ" AMRAP 3min couplet of: 3 Snatches… 115 pounds/ 3 Burpees Recover 5min AMRAP 3min couplet of: 2 Hang Cleans… 115 pounds/ 2 Push... Read More
2.2.10 TUESDAY "CONGO" 5 Rounds for time of: 5 G.I. Janes (Burpee Pull ups) 10 Clean n Jerk… 115 pounds Post time and load to... Read More
2.1.10 MONDAY "LOST WORLD" 3 Rounds for time of: 30 Wall Balls… 20 pound ball 15 Pull Ups… Chest to Bar CrossFit level 1 Trainer Cert... Read More
1.30.10 SATURDAY "ISA-GRACE" "Isabelle" 30 Reps Power Snatch… 135 pounds "Grace" 30 Reps Clean n Jerk… 135 pounds For Time Post time... Read More
1.29.10 FRIDAY "IT'S ALL GONE BAD" 3 Rounds for reps of: 1min Row for Cals 1min Burpees 1min KB Swings… 35 pounds 1min Double Unders 1min... Read More
1.27.10 WEDNESDAY "SPEED" 1min of SDLHP's… 95 pounds 1min rest 1min of Push Press… 95 pounds 1min rest 1min of Sit Ups 1min rest 1min... Read More
1.25.10 MONDAY "BACKLASH" 3 Rounds for time of: 10 Snatches… 135 pounds 20 Pull Ups… Chest to bar 30 Double Unders Final Standings from "Winter... Read More
1.24.10 SUNDAY REST DAY Thanks Sue Note: CrossFit Explode tore it up at the Winter Throwdown hosted by CrossFit 215! Great job to everyone that... Read More
1.23.10 SATURDAY "CLEAR SKIES" 3 Rounds for time of: 15 SDLHP… 115 pounds 15 Burpee Box Jumps… 24" box Girls can do pull ups too! Post... Read More
1.22.10 FRIDAY "PINK SOCKS" (RIGHT SOCK) 5/1…4/2…3/3…2/4…1/5 of: Deadlift… 315 pounds/ HSPU's with paralettes (nose to 2 stacked up 45# bumpers) REST 2min (LEFT SOCK) 5/1…4/2…3/3…2/4…1/5... Read More
1.20.10 WEDNESDAY "WINTER THROWDOWN WO #2" 5 Rounds of: 5 Thrusters… 95 pounds 10 Burpees Then: 30 Pull Ups For Time Post time and load... Read More