Friday, May 31, 2013
Thursday, May 30, 2013
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
10 Thrusters (60#/95#)
15 Bar Facing Burpees
20 Thrusters (60#/95#)
25 Bar Facing Burpees
30 Thrusters (60#/95#)
35 Bar Facing Burpees
Labels:
Burpees,
Gymnastics,
OMAR,
Thrusters,
Weights
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
View Previous Times:
Saturday January 13, 2013
"Helen"
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups
View Previous Times:
Saturday January 13, 2013
Labels:
Gymnastics,
Helen,
Kettlebells,
Metabolic,
Pullups,
Run,
Weights
Sunday, May 26, 2013
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')
View Previous Times:
Monday May 28, 2013
10 Power Cleans (80/135#)
15 Wallballs (12#@9'/20#@10')
View Previous Times:
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
50 Pullups
50 Double Unders
50 Push Press (60#/95#)
View Similar WOD: (w/ 60#/95#)
Monday May 20, 2013
Labels:
Gymnastics,
Jumprope,
Metabolic,
Pullups,
Push Press,
Thrusters,
Weights
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.
5 Burpees
10 Kettlebell Swings (35#/53#)
Note your time (or approximate) for each round.
Labels:
AMRAP,
Burpees,
Gymnastics,
Kettlebells,
Weights
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!
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!
Labels:
Gymnastics,
Jumprope,
Metabolic,
Pullups,
Push Press,
Thrusters,
Weights
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!
Deadlifts (205#/315#)*
Box Jumps (24"/30")
*Make sure to scale appropriately!
Labels:
Box Jumps,
Deadlifts,
Gymnastics,
Weights
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
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
Labels:
Box Jumps,
Burpees,
Gymnastics,
Kettlebells,
Metabolic,
Pullups,
Run,
Squat Cleans,
Weights
Thursday, May 16, 2013
Wednesday, May 15, 2013
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
10 Push Press (60#/95#)
20 Walking Lunges
30 KB Swings (35#/53#)
Then,
1 Mile Run
Labels:
Gymnastics,
Kettlebells,
Lunges,
Metabolic,
Push Press,
Run,
Weights
Monday, May 13, 2013
Sunday, May 12, 2013
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.
View Previous Times:
Thursday December 27, 2012
3 Rounds
800M Run
50 Back Extensions or Good Mornings (30#/45#)
50 Situps
*Sorry! The WOD is Good Mornings first then Situps.
View Previous Times:
Thursday December 27, 2012
Labels:
Back Extensions,
Good Mornings,
Gymnastics,
Metabolic,
Michael,
Run,
Situps
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
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
Labels:
Burpees,
Deadlifts,
Gymnastics,
Toes to Bar,
Weights
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
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
Labels:
1 Mile Run,
Good Mornings,
Jumprope,
Lunges,
Metabolic,
Run,
Weights
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
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
Labels:
Box Jumps,
Burpees,
Front Squats,
Gymnastics,
Pullups,
Push Press,
Squat Cleans,
Wallballs,
Weights
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
View Previous times:
Tuesday, October 02, 2012
500M Row
15 Bench Press (80#/135#)
* May Sub 25 Pushups for Bench Press
View Previous times:
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
100 ft. Walking lunge
50 Squats
25 Good Mornings (30/45#)*
*Good Mornings are done with the bar on your shoulders
Labels:
Back Extensions,
Good Mornings,
Gymnastics,
Lunges,
Squats,
Weights
Wednesday, May 1, 2013
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