Monday WOD: “Kelly” 400M Run 30 Box Jumps: Men’s 24″ / Women’s 20″ 30 WB: Men’s 20# / Women’s 14# 5R4T *Leaderboard* Tuesday WOD: Hulk Strength Push Press Then 50M Sprint 5 Burpees 8R4T Wednesday WOD: “Whoo-Hoo” 10R4T 10 SDLHP: Men’s 75# / Women’s 45# 10 Double Unders 15 MB Cleans: Men’s 20# / Women’s […]
Monday WOD: “Cindy” 5 Pull Ups 10 Push Ups 15 Squats 20 min AMRAP Tuesday WOD: “Fools Test” 20 -> 2 Reps Burpees (Count down by 2’s) 2-> 20 Reps KBS: Men’s 50# / Women’s 35# (Count up by 2’s) ….For Time… Wednesday WOD: “Deadlift/ WB” 12-9-6-3 DL: Men’s 245# / Women’s 165# 40-30-20-10 WB:
Apr 29- May 04, 2013 Read More »
Monday WOD: “Jackie” 1,000M Row 50 Thrusters @ 45# 30 Pull Ups ….For Time…. *Leaderboard* Tuesday WOD: “WINNER WINNER CHICKEN DINNER” Winner’s WOD: TBA Loser’s WOD: TBA Wednesday WOD: “In Over My Head” HSPU Men-4 Women-2 (Every min on the min) For remainder of each min C&J until 50 C&J are reached: Men’s 115# /
Apr 22- Apr 27, 2013 Read More »
Monday WOD: “Fran” Thrusters: Men’s 95# / Women’s 65# Pull Ups 21-15-9 Reps …For Time… *Leaderboard* Rest 3min the run 1 mile Tuesday WOD: Hulk Strength Backsquats Then 11 Burpees 7 C&J: Men’s 95# / Women’s 65# 5R4T Wednesday WOD: Strict or Kipping Pull Ups Then Skill & Strength, you pick coaches help Thursday WOD:
Apr 15- Apr 20, 2013 Read More »
Monday WOD: Hulk: Front Squats 10 Power Cleans (135/95) 1 Sled Push 10 Burpees 15 AMRAP Tuesday WOD: 10 Pullups or Rope Climb 20 Backsquats (135/95) 5R4T Wednesday WOD: Hulk Strength Shoulder Press Then Death by 100m Run (12 Rds) Thursday WOD: “Joey” 1 KBS – 1 Farmer’s carry 2 KBS – 1 Farmer’s carry Everytime you
Apr 08- Apr 13, 2013 Read More »
We will not be having a Beach WOD this Saturday, there will be regular classes instead at XLR8.
WOD for Saturday, April 6th: CHARLIE HORSE!!! Read More »
Monday WOD: “Nancy” 400M Run 15 OHS: Men’s 95# / Women’s 65# 5R4T *Leaderboard* Tuesday WOD: 10 Thrusters: Men’s 95# / Women’s 65# 10 Hang Cleans: Men’s 95# / Women’s 65# 10 Box Jumps: Men’s 24″ / Women’s 20″ 5R4T Wednesday WOD: Hulk Strength Deadlift Then Max Effort 2k Row or 1 mile Run Thursday
Apr 01- Apr 06, 2013 Read More »
Monday WOD: Hulk Strength FS Row Test with a Partner HSPU Ascending Each Min Until Cant Complete Tuesday WOD: “Bad Hair Day” Pull Ups KBS: Men’s 50# / Women’s 35# 200M Overhead Plate Carry: Men’s 45# / Women’s 35# Reps of 30, 25, 20, 15, 10, 5 …For Time… Wednesday WOD: 7 Squat Cleans: Men’s
Mar 25- Mar 30, 2013 Read More »
Monday WOD: “Badger” 30 Squat Cleans: Men’s 95# / Women’s 65# 30 Pull Ups 800M Run 3R4T Tuesday WOD: Hulk Strength Shoulder Press Burpees 1 on each min ascending until can’t comeplete Wednesday WOD: Hulk Strength Deadlifts 10 Push Ups 10 KBS: Men’s 50# / Women’s 35# 4R4T Thursday WOD: CrossFit OPEN GAMES WOD #3
Mar 18- Mar 23, 2013 Read More »
Monday WOD: “I’m Out – Knockin it Down” 200M Run 25 Backsquats 200M Run 25 Frontsquats 200M Run 25 OHS Men’s #75 / Women’s #45 2R4T Tuesday WOD: Hulk Strength Strict Pull Ups 100 Burpees …For Time.. Wednesday WOD: Regional WOD 2011 Deadlift: Men’s 275# / Women’s 185# Box Jumps: Men’s 24″ / Women’s 20″
Mar 11- Mar 16, 2013 Read More »