Thursday’s WOD

Warmup: 400m run. Active Stretch.

Skill: Squat. Muscle-up.


Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a […]

By |July 15th, 2010|WOD|0 Comments

Wednesday 07/14/10

The “official” CrossFit Warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Note that for a workout that’s dip or pullup-centric, you might want to do something else in the warmup.

“Skills Challenge Day”
Today you will have your […]

By |July 13th, 2010|WOD|0 Comments

Tuesday WOD

Warmup: 400m run + 3 minutes of double-unders. 2 rounds of 10 kb swings + 10 box jumps + 10 OHS with pvc. Active stretch.

Skill: Box Jump. DB Push Press.

Complete as many rounds in 15 minutes as you can of:
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch box

Eric Magee 23 rounds, […]

By |July 13th, 2010|WOD|0 Comments

Monday’s WOD

Warmup: 800m run. 2 rds of 5 pullups + 10 pushups + 15 squats. Active Stretch.

Skill: Pullups. Dips.

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Sweet Quote: “All of the top achievers I know are life-long learners… Looking for new skills, insights, and ideas. If they’re not learning, they’re not growing… not moving toward […]

By |July 12th, 2010|WOD|0 Comments

Sunday. Rest Day.

Great job to all who made it in during the holiday week. Awesome output. Getting better everyday. We LOVE it!

Enjoy your rest day today. Do whatever it is you do. Cherish every little moment ya get.

See ya Monday.

By |July 11th, 2010|WOD|0 Comments

Saturday 07/10/10

Saturdays are a time to remember who your friends are AND KICK THERE ASS IN A TEAM WOD!!!!!

Every Saturday we have been putting together a “Team WOD” and the response has been incredible!! Show up at 8:45am with your friends and family and be ready to kick it. We have a really great WOD […]

By |July 9th, 2010|WOD|0 Comments

Friday 07/09/10

Looking forward to this weeks team WOD on Saturday!! Make sure you set aside some time to come and play at the “BOX”.

Please welcome our newest athlete Chris Wycoff.

800m Run and 2 Rounds of 10 Front Squats/ 10 Box Jumps
1 Round of Parallette “Shoot Out”

the Clean

Clean 3-3-3-3-3-3-3 reps

At some point in this workout you […]

By |July 9th, 2010|WOD|0 Comments

Thursday 06/07/10

If you can’t laugh at yourself then you should not watch this video CrossFiters!!

Warmup; 400m Run and Active Stretch

Skill; Overhead Walk and Farmers Carry

Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be […]

By |July 7th, 2010|WOD|1 Comment

Wednesday 06/07/10

Warmup; 400m run and 3 rounds of 10 Thrusters(PVC or pipe)/ 10 pushups/ 15 second L-Sit

Skill; Deadlift

Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups

Here are a few of the loads and times from some HQ fire breathers.
Rob Orlando 7:40 at 455lbs (plus a 20lb vest), Tommy Hackenbruck 11:35 at 405lbs, […]

By |July 7th, 2010|WOD|0 Comments

Tuesday 07/06/10

We don’t want to see any of this today!!!

Warmup;100 pull-ups(just kidding)
400m Run and 2 rounds of 10 Push-ups/10 KB Swings/10 OHS

Skill; Kipping Pull-up

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after […]

By |July 6th, 2010|WOD|0 Comments