Friday, November 30, 2012

Thursday, November 29, 2012

WOD 29 Nov


"Hope"

Three rounds of: 
Burpees 
75/55 pound Power snatch 
Box jump, 24" box 
75/55 pound Thruster 
Chest to bar Pull-ups

"Hope" has the same format as 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 repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

See you at 1600

Tuesday, November 27, 2012

WOD 27 Nov



Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

(Take your time to find your 1 Rep Max for each lift!)


See you at 1615

Monday, November 26, 2012

WOD 26 Nov

'Jack'

20 min AMRAP:

10 Push-press (115 / 75lb)
10 Kettlebell swings (1.5 / 1 pood)
10 Box Jump (24")


See you at 1600

Sunday, November 25, 2012

WOD 25 Nov

For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups


See you at 1600

Saturday, November 24, 2012

Friday, November 23, 2012

WOD 23 Nov


"Diane"

21-15-9 reps of:

225 pound Deadlift

Handstand push-ups


We'll be there at 1030

Thursday, November 22, 2012

WOD 22 Nov

CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:
Burpees

See you at 10:30am

Happy Thanksgiving everyone!

Wednesday, November 21, 2012

WOD 21 Nov


"Weston"

Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 / 35 lb dumbbells
45 / 35 lb dumbbell Waiter walk, 50 meters, Right arm
45 / 35 lb dumbbell Waiter walk, 50 meters, Left arm


I'll be there from 1530 onwards........


Weston - U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.


Tuesday, November 20, 2012

Monday, November 19, 2012

WOD 19 Nov


20 Min AMRAP:

Run 400m

Then 3 Rds of:

5 Pull-ups
10 Push-ups 
15 Squats



See you at 1600

Thursday, November 15, 2012

Sunday, November 11, 2012

WOD 11 Nov


"Clovis"

For time:

Run 10 miles 

150 Burpee pull-ups

Partition the run and burpee pull-ups as needed.



We will be there at 1100

Friday, November 2, 2012

WOD 2 Nov

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters


See you at 1600

Thursday, November 1, 2012