Wednesday, February 29, 2012

WOD 29 Feb

2 person teams
6 rounds
Person A rows 250m
Person B Double unders
Swap places every round

Post time + number of double unders

See you at 1600

Tuesday, February 28, 2012

WOD Feb 28

As many rounds as possible in 10:00 of:
12 Push Presses, 95/65 pounds
12 Wall Ball Shots, 20/14 pounds

See you at 1600

Monday, February 27, 2012

WOD 28 Feb

Squat cleans

See ya at 1600

Congrats to everyone on completing games 12.1 !!! we are currently in 32nd place in all of Europe!!! Awesome job to everyone let's keep it up

Sunday, February 26, 2012

Rest or ....

Pay what you owe
I'll be there at 1600
Today is your last chance for the open WOD 12.1

Saturday, February 25, 2012

WOD Feb 25


Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups

See you 1600

Thursday, February 23, 2012

WOD Games Open 12.1

CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:
For a downloadable PDF of the workout, click here.

I will be there tomorrow Today at 1500 and at 1600 all weekend

You have until Sunday to submit a score and have it validated. Everybody will be judged to ensure movement standards are being met

3.2.1. GO

Tuesday, February 21, 2012

WOD 21 Feb

For time-
Row 250 m
30 Push ups (Games style)
Row 250m
30 KB swings 2/1.5 pood
Row 250m
30 Abmat situps

See you at

Monday, February 20, 2012

WOD 20 Feb

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

See ya there at 1600

The open starts Wednesday.....have you signed up yet??  Why not??
Sign up here-- 

Sunday, February 19, 2012

Friday, February 17, 2012

Thursday, February 16, 2012

Wednesday, February 15, 2012

WOD 15 Feb

Complete as many rounds as possible in 15 minutes of:
135/95 pound Push press, 7 reps
135/95 pound Overhead squat, 10 reps
30 Ab-mat Sit-ups

I'll be there at 1600

Saturday, February 11, 2012


5 Minute running clock

3A) In the first 3 minutes do as many deadlifts as possible – athletes select their own weight
score is power out put i.e. weight x reps

3 B) in the next 2 minutes athletes do as many double unders as possible

Andy will open at 1000.

WOD 11 Feb

WOD courtesy of the The London Throwdown
‘Power snatch Kalsu’ 
10-minute time cap
100 power snatches for time 40/25kg with accumulating bar bumping burpees
Athletes must attempt to complete 100 power snatches in the 10 minutes. At minute one they must do one bar jumping burpee, at minute 2 they must do 2 bar jumping burpees etc. If they do not complete the 100 snatches in the 10 minutes they receive a time penalty of 10 seconds per every uncompleted rep. i.e. if they do 95 snatches their time would be 10minutes plus the time penalty of 50 seconds making their total time 10:50 seconds.

I will NOT be there today...sorry check comments or Facebook for opening times--Fred

Friday, February 10, 2012

Rest day

Good luck Licia and Kevin at the London Throwdown!!

You can follow the live scoreboard HERE to see how they are doing

Image courtesy of Tori L. (Thanks!!!)

Thursday, February 9, 2012

Wednesday, February 8, 2012

WOD 8 Feb

"Fight gone bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before
The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

See you at 1600

Tuesday, February 7, 2012

WOD 7 Feb

3 rounds for  time
Run 800 m
Run 800 m with a sandbag or a vest
Rest equals your first 800m run time

your score is the total time including rest

I'll be there at 1600

Sunday, February 5, 2012

WOD 5 Feb

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

I'll be there at 1600

Saturday, February 4, 2012

WOD 4 Feb

Weighted pullup

Turkish get-up 10 reps (10 left and 10 right alternating every 5  reps)
Heaviest possible NOT for time

***I'll Be there at 1600***

Friday, February 3, 2012

WOD 3 Feb

Thrusters 95/65

Don't forget to register for the open
See ya at 1600

Wednesday, February 1, 2012

WOD 1 Feb

'Fuck the Navy' --Monty

10-9-8-7-6-5-4-3-2-1 reps of: 
Thrusters 65 lbs 
Hang Power Snatches 65 lbs 

See ya at 1600

Don't forget to register for the CrossFit Games Open