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
Daily WOD
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
12.24.09 THURSDAY "X-MAS EVE" 100 Sit Ups 100 Push Ups 100 Air Squats 100 Burpees For Time X-mas Pukie Note: Happy holidays everyone! I'm looking... Read More
12.23.09 WEDNESDAY 15/1…14/2…13/3…12/4…11/5 of: SDLHP… 115 pounds/ Push Press… 115 pounds 21 Pull Ups 10/6…9/7…8/8…7/9…6/10 of: SDLHP… 115 pounds/ Push Press… 115 pounds 15 Pull... Read More
12.22.09 TUESDAY 15…10…5 155 pound Squat Clean/ Ring Dips For Time Ahhh… That'd be nice Post time and load to comments Skill: Handstands Auxiliary: 5K... Read More
12.21.09 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
12.20.09 SUNDAY "SHOVEL SNOW" AMRAP 24 hours Begin with your own sidewalk, driveway or front stoop. Shovel as much of somebody else's property as possible! Shoveling... Read More
12.19.09 SATURDAY "LOWER-BODY GRINDER" 3 Rounds for time: 20 Walking Lunges… 25 pounds 20 Front Squats… 95 pounds 20 Box Jumps… 30" Box 20 DB... Read More
12.18.09 FRIDAY REST DAY Note: Use these rest days to make up any missed WOD's. I will be availiable at 7pm for anyone who wants to work on... Read More
12.17.09 THURSDAY "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
12.16.09 WEDNESDAY "ARMSTRONG" 1 Mile Bike 30reps… HSPU's/ Pull Ups/ Push Ups 1 Mile Bike 20reps… HSPU's/ Pull Ups/ Push Ups 1 Mile Bike 10reps… HSPU's/ Pull... Read More
12.15.09 TUESDAY "Kiss Arse" AMRAP (As Many Rounds As Possible) in 20min of: 5 Burpee Box Jumps… 20" Box 7 CnJ… 95 pounds 9 Double Unders Post rounds... Read More
12.14.09 MONDAY "HELEN" 3 Rounds for time of: 400m Run 1.5 pood KB Swing… 21 reps Pull Ups… 12 reps Brian and Tim Deadlift for "The... Read More
12.13.09 SUNDAY REST DAY Nate and Steve after "Lumberjack 20" 12.12.09 Note: I'm thinking about moving Friday's class time to Saturday 4pm for a bit. ... Read More
12.12.09 SATURDAY "Lumberjack 20" 20 Deadlifts… 275 pounds 400m Run 20 KB Swings… 2 pood 400m Run 20 OHS (Overhead Squats)… 115 pounds 400m Run... Read More
12.11.09 FRIDAY "REST DAY" Class is moved to Satuday 4pm Its going to be a Doozy! Hint: Note: Make sure you rest plenty today... Read More
12.10.09 THURSDAY "AB-sessed" 40 K2E (knees to elbows) 40 Sit Ups Row 500m 30 K2E 30 Sit Ups Row 500m 20 K2E 20 Sit Ups... Read More
12.9.09 WEDNESDAY "CFT" CrossFit Total 3 attempts to reach max of: Shoulder Press/ Back Squat/ Deadlift 5 minute rest between efforts score= addition of all... Read More