Monday: WOD: “CEO” 3 Squat Cleans, 4 HSPU, 5 Pullups As many rounds possible is 3 minutes, then 1 min rest 5 cyles, record max reps Tuesday: WOD: “Swole Sisters” Odd Couple : Deadlifts/L-Sits then, 3R4T: 2 – 15′ Rope climbs Sled Push 250m Row Wednesday: WOD: “Hey Mike…hey Mike…..” 3 OHS, 6 STOH, 9 […]
April 25 – April 30, 2016 Read More »
Monday: WOD: “Big Brown Bear” 1 Bear Complex EMOM (115/75) Burpee Pullup AMRAP in 10 minutes Rest 3 minutes AMRAP in 3 minutes Double Unders Tuesday: WOD: “Shoulder Complex” Strength: Power Cleans EMOM 12 min then 5 Shoulder Press 10 Push Press 15 Power Jerk Men’s 95# / Women’s 65# …For Time.. Wednesday: WOD: “Don’t
April 18 – April 23, 2016 Read More »
We will be closed on Saturday April 16, 2016 at both locations to allow our CrossFit Family to attend the funeral for Dennis Henneke. Thank you for your understanding!!! We will resume normal hours on Monday April 18th. Molly & Jason
Saturday April 16, 2016 Read More »
Monday: WOD: Odd Couple Strength Back or Front Squats then 25 Push Ups 400M Run 3R4T Tuesday: WOD: “Poker Face” 20 HSPU Buy In, kippin ok 12 Box Jumps: Men’s 24″ / Women’s 20″ 12 KBS: Men’s 50# / Women’s 35# 6 Lunges each leg 12 Min AMRAP Wednesday: WOD: “CHIEF” 3 Power Cleans (135/95)
April 11 – April 16, 2016 Read More »
Monday: WOD: 30-20-10 reps for time of : Wall Balls/SDLP (75/55) Box Jumps/Push Press (75/55) Tuesday: WOD: “Marco” 3R4T: 21 Pullups 15 HSPU 9 Thrusters (135/95) Wednesday: Strength: Push Press/EMOM (10MIN) WOD: Complete AMRAP in 12 minutes of: 10 DB Squat Snatches 50 Double Unders Thursday: WOD: “PK” 5R4T 10 Back Squats (225/150) 10 Deadlifts
April 4 – April 9, 2016 Read More »
Monday: WOD: SOUTH CENTRAL REGIONAL Modified #4 15 WallBalls 15 Pullups 15 Pistols 15 one arm db snatches 5 Rounds for time… Tuesday: WOD: SOUTH CENTRAL REGIONAL Modified #5 Deadlift Box Jump 21-15-9 reps for time… Rest 2 minutes, Run 1 mile for time… Wednesday: WOD: SOUTH CENTRAL REGIONAL #2 & #3 7 min OHS
March 28 – April 2, 2016 Read More »
Monday: Odd Couple: Power Snatch WOD: “LADY” 10 Power Cleans (135/95) 15 Box Jumps (24/18) 20 Squats Tuesday: WOD: “Chrissy” 500m Row 12 Deadlifts – Bodyweight 21 Burpees 3R4T Wednesday: Odd Couple: FRONT SQUATS WOD: ” BERTHA” 1 WallBall, 2 Lunges 2 WallBalls, 4 Lunges EMOM until you can complete in that minute. If below
March 21 – March 26, 2016 Read More »
Monday: WOD: “Lahcen” 800m Run : Deadlift (10k#/7k#) 400m Run : Squat (5k#/3.5k#) 200m Run : STOH (2.5k#/1.75k#) for time… You pick reps and weights for total pounds; one bar, no rack Tuesday: WOD: “Backwards” 100 DU : 90 Situps : 80 Squats : 70 Lunges 60 Supermans : 50 KBS : 40 Box Jumps
March 14- March 19, 2016 Read More »
Monday: WOD: “Annie” Odd Couple Deadlift or Back Squat Then 50-40-30-20-10 Sit Ups/Double Unders ….For Time…. Tuesday: WOD: “I” 9 Back Squat: Men’s 135# / Women’s 95# 9 Burpees 15 Box Jumps: Men’s 24″ / Women’s 20″ 15 min AMRAP Wednesday: WOD: “Love” 8 C&J: Men’s 115# / Women’s 75# 14 Pull Ups 14 Push
March 7 – March 12, 2016 Read More »
Monday: WOD: “Diane” 21-15-9 Reps Deadlift: Men’s 225# / Women’s 150# HSPU For Time Tuesday: WOD: “Got It” 11 Thrusters: Men’s 95# / Women’s 65# 11 Burpees 15 Min AMRAP Wednesday: WOD: “R.I.P” Odd Couple; Power Cleans 40 Double Unders 11 Push Press: Men’s 115# / Women’s 75# 10 Min AMRAP Thursday: WOD: “Randy” 75
Feb.29 – March 5, 2016 Read More »