Call Us: (610) 517-5961

WODs

10
Nov

11.11.09 WEDNESDAY "ANGIE" 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats For Time  Post Time to Comments  
9
Nov

11.10.09 TUESDAY "GRACE" 135 pound CnP 30 reps for time  11.9.09 Group Pic Post load and time to comments Grace-Off, Greg Amundson & Dave Leys…[wmv]...
Read More
8
Nov

11.9.09 MONDAY "UPPER-BODY GRINDER" 400m Run 21…15…9 of: Pull Ups/ Push Press 115 pounds 400m Run 18…12…6 of: BW Bench Press/ C2 Row 400m Run...
Read More
6
Nov

11.07.09 SATURDAY "THRUSTERS" 95 pounds With a constant running clock, do one Thruster on the first minute, two Thrusters the second minute, three Thrusters the...
Read More
5
Nov

11.6.09 FRIDAY Rest Day 11.5.09 WOD "INTENSITY"  (in·ten·si·ty) Extreme degree of strength, force, energy or feeling. Merriam-Webster's Dictionary Note:  A lot of this going around...
Read More
4
Nov

11.05.09 THURSDAY 10/1…9/2…8/3…7/4…6/5…5/6…4/7…3/8…2/9…1/10 2 pood KB Swings/ 95 pound CnJ For Time Wednesday's WOD "Tabata CFX" Post Time and load to comments   Note:  Great job...
Read More
3
Nov

11.4.09 WEDNESDAY "TABATA CFX" Tabata= (8)20sec. rounds w 10sec. rest Tabata CFX= (32)20sec. rounds w 10sec. rest of: (8) rounds Deadlift… 135pounds (8) rounds DB/KB...
Read More
2
Nov

11.3.09 TUESDAY 3 Rounds for Time of: 15 Calorie Row 15 Box Jumps… 20" box 15 SDLHP… 135 pounds For Time  Tim looses a lil...
Read More
1
Nov

11.2.09 MONDAY "JOSH" 21 Overhead Squats… 95/65 pounds 42 Pull Ups 15 Overhead Squats 38 Pull Ups 9 Overhead Squats 18 Pull Ups For Time...
Read More
31
Oct

11.1.09 SUNDAY Run 5k   Always wear support so they don't get loose Post time to comments  Running Technique, CrossFit Newport Beach…[wmv][mov]  
30
Oct

10.31.09 SATURDAY DEAD LIFT 3…3…3…3…3…3…3…3…3 Then: "Deadlift Bonanza" 5 Rounds of 275 pound Deadlift… 5 reps Burpees… 10 reps For Time Post loads and time to...
Read More
29
Oct

10.30.09 FRIDAY "300 P's" 10 Rounds of: 10 Pull ups 10 Push Press, 95 pounds 10 Push ups For Time     Post time, load and comments...
Read More
29
Oct

10.29.09 THURSDAY "SUNNY DAY" 21 reps of 95 pound "Kittens, Puppies, Baby Bunnies" (Squat Clean n Press/ Squat Thrust (chest to bar) w/o hands leaving bar) 400...
Read More
27
Oct

10.28.09 WEDNESDAY "AMRAP" 12 mins 10 KB swings 2 pood(70lbs) 8 Push Ups 6 Pull Ups 4 CnJ (Clean n Jerk) 135 pounds   Post time...
Read More
27
Oct

10.27.09 TUESDAY 15…10…5 135 pound SDLHP (Sumo Dead lift High Pull) 135 pound Push Jerk 24" Burpee Box Jumps For Time Post time and loads...
Read More