May 1, 2013 WOD
“Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Read More …
Month: April 2013
April 30, 2013 WOD
For Time: 50 Squats 40 Hang Cleans 115/75 30 Push Ups 50 Squats 40 Power Cleans 115/75 30 Push Ups
Congrats on your cert Ben!
All of our awesome athletes are continuing to grow as individuals, learn and get stronger every day so it’s only fitting that your coaches do the same! Congrats to Ben for getting his CrossFit Kettlebell certification this weekend, I’m sure Read More …
April 29, 2013 WOD
“CrossFit Total” Max Back Squat Max Press Max Deadlift (Your Total Is all 3 Maxes added together) *Compare to November 8th
April 27, 2013 Hero WOD
“Pheezy” Three rounds for time of: 165 pound Front squat, 5 reps 18 Pull-ups 225 pound Deadlift, 5 reps 18 Toes-to-bar 165 pound Push jerk, 5 reps 18 Hand-release push-ups U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Read More …
April 26, 2013 WOD
“Diane” For time: 21-15-9 Deadlift @ 225/185 Handstand push-up *Compare to August 21, 2012
April 25, 2013 WOD
3 Rounds for time: 400 Meter farmers carry *Rest as needed between rounds **Men carry 1.5pood/women carry 1pood kettlebells
April 24, 2013 WOD
EMOM increase by 1 rep until failure of: 1 Squat Clean 135/95 1 wall walk
April 23, 2013 WOD
7 Rounds for Time: 5 Shoulder Press 95/65 10 push ups 15 air squats *Strict shoulder press, no push press/jerk variations will be allowed. Also, bar must be taken from the ground.
April 22, 2013 WOD
14 Min AMRAP: 12KB swings 55/35 20 Lunges in place 35 Double Unders