Monday WOD: “Helen” 400m Run 21 KBS: Men’s 50# / Women’s 35# 12 Pull Ups 3R4T Tuesday WOD: “Hulk Thrusters” Hulk Strength Thrusters …then… Row Relay Row 250M 100M Plate Carry: Men’s 45# / Women’s 25# 4R4T Wednesday WOD: “Evil” 30 HSPU (kip) 40 Pull Ups 50 KBS: Men’s 50# / Women’s 35# 60 Sit […]
Feb 18- Feb 23, 2013 Read More »
THIS FRIDAY WOD WILL BE AN OPTION: “RUN FORREST RUN” OR “FRAN” I probably don’t have to tell what FRAN is: but, 21-15-9 reps of: Thrusters (95/65) Pullups For time…
FRAN WOD Surprise! Read More »
Monday WOD: “Lucky” 50 Deadlifts: Men’s 225 / Women’s 150 Every pause do 50 burpees Tuesday WOD: Hulk Strength Pull Ups (strict) Then 50 Double Unders 50 Back Extentions 3R4T Wednesday WOD: “Oblideration WOD #1” 5 Squat Cleans: Men’s 135# / Women’s 95# 20 KBS: Men’s 50# / Women’s 35# 200M Run 3R4T Thursday WOD:
Feb 11- Feb 16, 2013 Read More »
Division 1- Rx WOD #3 Men & Women’s: (45 minute cut off part 2) Part 1: Clean Ladder- Athletes get a minute at each lifting station to complete the lift. If the lift attempt is failed within this time, the athlete goes right into part 2 on the top of the next minute. MEN #
WOD #3 ANNOUNCEMENT! Read More »
Division 1- Rx WOD #1 Men & Women’s (15 minute cut off): 30 Power Snatches (95/65) 30 Double Unders Row (2000m/1500m) for time… * Immediately upon completion of Row: 1 minute bonus- Hand stand push ups. (Men have to do strict HSPU) Each rep is 10 seconds off time. Score will be time (after completion
WOD 1&2 ANNOUNCEMENT! Read More »
Monday WOD: “Diane” Hulk Strength Push Press then Deadlift: Men’s 225 / Women’s 150# HSPU- No Ab Mat 21-15-9 Reps …For Time… Tuesday WOD: “Karen” 150 WB: Men’s 20# @ 10′ / Women’s 14# @ 9′ Wednesday WOD: 10 KBS: Men’s 50# / Women’s 35# 11 Burpees 7R4T Thursday WOD: Hulk Strength OHS then 14
Feb 4- Feb 9, 2013 Read More »
Monday WOD: 10 WB: Men’s 20# / Women’s 14# 10 Pull Ups 10 Box Jumps: Men’s 24″ / Women’s 20″ 6R4T Tuesday WOD: Hulk Strength Deadlift 290M Row 50 Double Unders 5R4T Wednesday WOD: 7 Burpees 11 Overhead Squats: Men’s 95# / Women’s 65# 5R4T Thursday WOD: “Get Some” 200M Run —> 200M Run —>
Jan 28- Feb 2, 2013 Read More »
Monday WOD: “No Excuses No Regrets” 500M Row 40 Double Unders 30 Plate Jump Burpees 20 Thrusters: Men’s 135# / Women’s 95# …For Time.. Note: 8 min cut off Tuesday WOD: “Crossfit Ninja” 20 SDLHP: Men’s 75# / Women’s 45# 20 Push Press: Men’s 75# / Women’s 45# 10 Box Jumps: Men’s 30″ / Women’s
Monday WOD: 400M Run 50 Squats 4R4T Tuesday WOD: Hulk Strength Push Press Tabata: Pull Ups Chest to Bar 8 cycles, push ups each Wednesday WOD: “Linebacker” 5 MB Cleans: Men’s 14# / Women’s 10 10 Pistols 15 Double Unders 20 min AMRAP ThursdayWOD: Hulk Strength Squat Cleans then Wall Balls: Men’s 20# 10′ /
Monday WOD: “Annie” Hulk Strength Deadlift or Back Squat Then 50-40-30-20-10 Sit Ups/Double Unders ….For Time…. *Leaderboard* 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
Jan. 13- Jan. 18, 2013 Read More »