Friday, May 31, 2013

Thursday, May 30, 2013

Thursday May 30, 2013

AMRAP in 15 Minutes
500M Row
10 Deadlifts (Body Weight)

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Friday, June 22, 2012

Wednesday, May 29, 2013

Wednesday May 29, 2013

"OMAR"

10 Thrusters (60#/95#)
15 Bar Facing Burpees
20 Thrusters (60#/95#)
25 Bar Facing Burpees
30 Thrusters (60#/95#)
35 Bar Facing Burpees

Tuesday, May 28, 2013

Monday, May 27, 2013

Monday May 27, 2013

MEMORIAL DAY

"Helen"
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups

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Saturday January 13, 2013

Sunday, May 26, 2013

Sunday May 26, 2013

Make Up Day

Do something active with the family!

Saturday, May 25, 2013

Friday, May 24, 2013

Friday May 24, 2013

5 Rounds
10 Power Cleans (80/135#)
15 Wallballs (12#@9'/20#@10')

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Monday May 28, 2013

Thursday, May 23, 2013

Thursday May 23, 2013

50 Thrusters (60#/95#)
50 Pullups
50 Double Unders
50 Push Press (60#/95#)

View Similar WOD: (w/ 60#/95#)
Monday May 20, 2013

Wednesday, May 22, 2013

Tuesday, May 21, 2013

Tuesday May 21, 2013

EMOM for 10 Minutes
5 Burpees
10 Kettlebell Swings (35#/53#)

Note your time (or approximate) for each round.

Monday, May 20, 2013

Monday May 20, 2013

50 Thrusters (30#/45#)
50 Pullups
50 Double Unders
50 Push Press (30#/45#)

*Increase the weight to (60#/95#) for a Hero WOD! We lost a member in the Line of Duty yesterday and felt right to hurt through a WOD for him who was also a CrossFitter. You will see this later in the week on Thursday! Compare times and make this hurt!

Sunday, May 19, 2013

Saturday, May 18, 2013

Saturday May 18, 2013

21-15-9
Deadlifts (205#/315#)*
Box Jumps (24"/30")

*Make sure to scale appropriately!

Friday, May 17, 2013

Friday May 17, 2013

200M Run
4 Squat Cleans (110#/185#)
8 Burpee Box Jumps (20"/24")
16 Kettlebell Swings (35#/53#)
32 Pullups
16 Kettlebell Swings (35#/53#)
8 Burpee Box Jumps (20"/24")
4 Squat Cleans (110#/185#)
200M Run

Thursday, May 16, 2013

Wednesday, May 15, 2013

Wednesday May 15, 2013

21-15-9
Front Squats (60#/95#)
Pullups
Burpees

View Previous Times (Similar):
Tuesday May 29, 2012

Tuesday, May 14, 2013

Tuesday May 14, 2013

3 Rounds
10 Push Press (60#/95#)
20 Walking Lunges
30 KB Swings (35#/53#)
Then,
1 Mile Run

Monday, May 13, 2013

Sunday, May 12, 2013

Sunday May12, 2013

Happy Mother's Day

Do something with your Mother, Wife and or Family!

Saturday, May 11, 2013

Saturday May 11, 2013

"Michael"

3 Rounds
800M Run
50 Back Extensions or Good Mornings (30#/45#)
50 Situps

*Sorry! The WOD is Good Mornings first then Situps.

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Thursday December 27, 2012

Friday, May 10, 2013

Thursday, May 9, 2013

Thursday May 09, 2013

5 Rounds
8 Bar-facing burpees
8 Deadlifts (135/225#)
8 Toes-2-Bar

*Burpees facing bar - face the bar drop down and do a burpee then do a broad jump over the bar to the other side. Face the bar again and repeat.

View Previous Times"
Thursday, May 10 2012

Wednesday, May 8, 2013

Wednesday May 08, 2013

1 Mile Run
Then,
3 Rounds
10 Overhead Lunges (25/35#)
20 Good Mornings (30/45#)
30 Double Unders (90 Singles)
Then,
800m Run

*Good mornings should be done with the weight on your back, as this is a substitute for a back extension. A kettlebell can be used, but this is more of a stiff-legged deadlift, so is not preferred.

View Previous Times:
Thursday, May 31, 2012

Tuesday, May 7, 2013

Monday, May 6, 2013

Monday May 06, 2013

5 Squat Cleans (95#/155#)
10 Pullups
50 Burpees
5 Push Press (95#/155#)
10 Pullups
50 Box Jumps (20"/24")
5 Front Squats (95#/155#)
10 Pullups
50 Wallballs (12#@9'/20#@10')

My Brother in Afghanistan


Sunday, May 5, 2013

Saturday, May 4, 2013

Friday, May 3, 2013

Friday May 03, 2013

5 Rounds
500M Row
15 Bench Press (80#/135#)

* May Sub 25 Pushups for Bench Press

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Tuesday, October 02, 2012

Thursday, May 2, 2013

Thursday May 02, 2013

3 Rounds
100 ft. Walking lunge
50 Squats
25 Good Mornings (30/45#)*

*Good Mornings are done with the bar on your shoulders

Wednesday, May 1, 2013