WOD 1/10/13
Thruster: 20 Min to Find 1 Rep Max Then: 2011 and 2012 Final CrossFit Games Open Workout Complete as many reps as possible in 7... Read More
WOD 1/9/13
Snatch: 20 minutes to find 1RM Then… 12 Min AMRAP: 15 OHS, 95/65 30 Double Unders 15 KB Swings, 53/35 HAPPY BIRTHDAY JANICE!
WOD 1/8/13
Front Squat 5-5-5 3 second pause on reps 1 and 5 Then…. Tabata 8 Rounds of each movement, 20 seconds of work, 10 seconds of... Read More
WOD 1/7/13
Perform Ten 5 position Cleans. Try and increase each time, start with 70% 1RM Clean. 5 position Clean: 1st pos pull to knee, pause 2nd... Read More
WOD 1/6/13
10 minutes of Tabata sprinting for laps Then… For Time: 9 Bar MU 50 Split Jumps (ALT) 30 Wall Balls, 20/14 7 Bar MU 40... Read More
WOD 1/5/13
For time: 15 Handstand Push Ups 1 Pull Up 13 Handstand Push Ups 3 Pull Ups 11 Handstand Push Ups 5 Pull Ups 9 Handstand... Read More
WOD 1/4/13
With a partner, find a 1 Rep Max Back Squat (15 min cap) *Total up weight for a final score. Partners will work off of... Read More
WOD 1/3/12
Power Clean 10 Min EMOM of 3 Power Cleans, Add weight after every 2nd round. Then: 3 Rounds 21 Wall Balls 15 Ring Dips 9... Read More
WOD 1/2/12
7 Min EMOM: 3 Power Snatches, heavy Then… 3 Rounds: 21 Pull-ups 15 Ring Pushups 9 Power Snatches, 135/95 Don’t forget to wish “Frank The... Read More
WOD 1/1/13
New Years Day Schedule: 10am 12 Noon 4pm Happy New Year! As we enter the new year, let us remember those who gave their lives... Read More