12.26.09 SATURDAY Strength: Deadlift 3…3…3…3…3…3 Backsquat 3…3…3…3…3…3 Pull Ups 5…4…3…2…1 Skill: Double Unders Auxiliary: GH Sit Ups/ Sit Ups 12/24…10/20…8/16…6/12…3/6
Daily WOD
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
12.8.09 TUESDAY "RANDY" 75 Snatches… 75 pounds For Time Jeff finishes "Eva" with some awards Post time and load to comments Strength: Bench... Read More
7
Dec
CF Explode Hoodies
CrossFit Explode Hoodies We are trying to get an idea of how many hoodies to order. Let me know if you would like one. I... Read More
12.7.09 MONDAY "Kick in the Jibblies" 10…9…8…7 Wall Balls 20 pounds/ SDLHPs (sumo deadlift high pulls) 135 pounds/ Burpees 400m Run 6…5…4…3…2…1 WBs 20 pounds/... Read More
12.6.09 SUNDAY "BRIAN'S RUN" 5 MILE RUN (start at Gay and High St. 1pm) (FOR CHARITY) www.briansrun.org We are doing a sponsorship for Brian's Run... Read More
12.5.09 SATURDAY Thrusters 5…5…5…5…5…5…5 Take 4-5 min rest between sets, gradually move up in weight until you get your 5rep max. then, 2 rounds of 21…15…9... Read More
12.4.09 FRIDAY "THE 300" 25 Pull Ups 50 Deadlifts… 135/65 pounds 50 Push Ups 50 Box Jumps… 20" box 50 Floor Wipers… 135/45 pounds 50... Read More
12.3.09 THURSDAY REST DAY Strength: Dips 3…3…3…3…3…3…3…3 Skill: Double Unders Auxiliary: 5K Post load of dips and time in 5K to comments Note: Brian's Run... Read More
12.2.09 WEDNESDAY "ROCK BOTTOM" 3 Rounds for time of: 275 pound Deadlift… 6 reps Burpees… 8 reps Pull ups… 10 reps 250m Row Post Time and load... Read More
12.1.09 TUESDAY "15min Partner WOD" 25 pound Walking lunges… 20 steps Push Ups As many push ups as possible in 15 minutes. One partner is doing... Read More
11.30.09 MONDAY "NANCY" 5 Rounds of: 400 meter Run 15 Overhead Squats… 95 pounds For Time Kevin Finishes "300 P's" 10.30.09 Post time, load and... Read More
11.27.09 FRIDAY "DIRTY THIRTY" With a partner, complete 60 reps of: Clean n Jerk… 135 pounds Box Jumps… 30" box Body Weight Bench Press KB... Read More
11.26.09 THURSDAY "HAPPY THANKSGIVING" REST DAY **Tommorrow at 4pm there will be a special partner WOD for all those who choose not to be... Read More
11.25.09 WEDNESDAY 21/1…20/2…19/3…18/4…17/5…ect. down to 1/21 Back Extensions and Situps For Time smiling new faces after their first sip of the proverbial "kool aide" Post time... Read More
11.24.09 TUESDAY 15…10…5 HSPU's (hand stand push ups) Squat Cleans 135 pounds For Time Thai boxing at CrossFit Explode (lil chicks kickin ass) Post time... Read More
11.23.09 MONDAY "EVA" 5 Rounds for Time 800m Run 30 reps 2 pood KB Swing 30 reps Pull Ups Post time and loads to comments... Read More