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
Daily WOD
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
1.19.10 TUESDAY "WINTER THROWDOWN WO #1" 250m Row 40 KB Swings…53 pounds 500m Row 30 KB Swings…53 pounds 750m Row 20 KB Swings…53 pounds 1000m... Read More
1.18.10 MONDAY "THE BADGER" 3 Rounds for time of: 30 Squat Cleans…95 pounds 30 Pull Ups 800m Run Post time and load to comments Strength/... Read More
1.16.10 SATURDAY Skill: Hanging Squat Cleans Strength: Hanging Squat Cleans 3…3…3…3…3 Metcon: "THE ART OF" 10…9…8 of: DB Thrusters…45 pounds/ Deadlift… 225 pounds then: 400m... Read More
1.15.10 FRIDAY Strength: OHS (Overhead Squats) 4…4…4…4…4 SKill: OHS Metcon: "BLACK N BLUE" AMRAP 8min (BLACK) 5 Burpees 10 KB Swings… 53/35 pounds 3min Rest... Read More
1.13.10 WEDNESDAY "MURPH" 1 mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 mile Run For Time Never give up! Post time to comments... Read More
1.12.10 TUESDAY Strength: Back Squat 7…7…7…7 Skill: Clean n Jerk Metcon: "GRACE" 30 Reps 135 pound Clean n Jerk For Time Post time and load... Read More
1.11.10 MONDAY Metcon: "DEADLIFT BONANZA" 5 Rounds for time of: 5 Deadlifts… 275 pounds 10 Burpees *compare your times to 10.31.09* Post time and load... Read More
1.9.10 SATURDAY Strength: Shoulder Press 7…7…7…7…7 Skill: Clean N Jerks Metcon: "Life" Run 1 Mile 45 Wall Balls Bike 1 Mile 40 Deadlifts… 155 pounds... Read More
1.7.10 FRIDAY Strength: Weighted Pull Ups 8…7…6…5…4…3 Auxiliary: 5K Run Skill: Double Unders Metcon: "GONE IN 30 SECONDS" 3 Rounds of: 30sec Push Ups Rest (30sec)... Read More
1.6.10 WEDNESDAY Strength: Deadlift 3…3…3…3…3 Skill: Single arm CnJ Auxiliary: 30…20…10 GH Sit Ups/ GH Back Extension Metcon: "GET TO THE CHOPPA!!" 15 Left Arm CnJ… 95... Read More
1.5.10 TUESDAY Strength: Hang Cleans 6…5…4…3…2…1 Skill: Thrusters Auxiliary: 2K Row Metcon: "SUFFOCATION" 100 Thrusters 80/45 pounds At the top of every minute perform 3... Read More
1.4.10 MONDAY Strength: Front Squats 5…5…5…5…5…5…5 Auxiliary: 3K Run Metcon: "BARBARA" 5 Rounds of: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air... Read More
1.2.10 SATURDAY Strength: Clean n Press 3…3…3…3…3…3 Skill: HSPU's (handstand push ups) Metcon: 10/1…9/2…8/3…7/4…6/5…5/6…4/7…3/8…2/9…1/10 of: 2 pood… KB Swings/ HSPU's For Time Auxiliary: 100 GH... Read More
12.31.09 THURSDAY Strength: DB Bench Press 8…8…8…8…8 Skill: OHS (overhead squats) Metcon (Metabolic Concentration): "HAPPY NEW YEAR 2010" 5 Rounds for time of: 20 Pull Ups/... Read More
12.30.09 WEDNESDAY Strength: Weighted Dips 5…5…5…5…5 then SDLHP 5…5…5…5…5 Skill: Ring Dips then "Cuddle Kitty" 21…15…9 of: Pull Ups/ "Kitten-puppy-babybunnies" 95 pounds Post time and... Read More
12.28.09 MONDAY "Tabata Barbells" 1) Tabata Deadlift 1 1/4 Bodyweight Rest 3 minutes 2) Tabata Hang Clean 3/4 Bodyweight (Squat catch the bar) Rest 3... Read More