1/7/15 WOD

1)Snatch from knees Work up to 3 singles @ 85% 2)ME snatch balance 3)C&J Work up to 3 singles @ 85% 4)AMRAP5 10 OH squats, 95/65 5 barbell rollouts, 95/65

Read more

January 6, 2015

1/6/15 WOD

CrossFit Total ME squat ME shoulder press ME DL  

Read more

January 5, 2015

1/5/15 WOD

1)DE70 seated shoulder press w/bands, 12×3 2)20 min. for max burpees 5 burpees (ladder up by 5) 25 Cal row or 2 *SRP + strap drag back, 180/135 (switch each round) *Sled Rope Pull  

Read more

January 5, 2015

1/3/15 WOD

1)ME snatch 2)ME C&J 3)5 min max reps KB sntach, 55/35

Read more

January 2, 2015

1/2/15 WOD

“The Seven” 7 RFT: 7 Handstand push-ups 7 Thruster, 135/95 7 Knees to elbows 7 Deadlift, 245/170 7 Burpees 7 AKB swings, 2 pood 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on…

Read more

January 1, 2015

12/31/14 WOD

1)ME shoulder press 2)Tabata clapping pushups 3)AMRAP15 10 inverted KB press Right, 35/20 2 Rope climbs 10 inverted KB press Left 2 Rop climbs  

Read more

December 31, 2014

12/30/14 WOD

1)3RM earthquake squat 2)Max height box jump 3)ME jerk 4)AMRAP5 5 GHD raises 20 butterfly situps

Read more

December 29, 2014

12/29/14 WOD

1)ME Box squat 2)4RFT: 10 Lunge left foot forward Front Rack, 95/65 10 Lunge right foot forward F. Rack, 95/65 50 DU’s 25 pullups

Read more

December 29, 2014

12/27/14 WOD

12 days of Xmas* 1)HSPU 2)pistols (each leg) 3)ring dips 4)lunges 5)medball clns, 20/14 6)box jumps, 20″ 7)knees2elbows 8)burpees 9)GHD mball situps,14/10 10)SDHP, 75/55 11)thruster, 75/55 12)KB snatch (each arm), 55/35 *This workout is done just how the “12 Days of Christmas” song is sung.  

Read more

December 24, 2014

12/24/14 WOD

1)2 minutes each: Squat therapy Partner stretch front rack position (using barbell and squat stands) 2)For time: 21 Sqt cln, 135/95 40’ walking handstand 15 Sqt cln, 135/95 40’ walking handstand 9 Sqt cln, 135/95 40′ walking handstand  

Read more

December 24, 2014
  • Upcoming Events