Tuesday 07/20/10


Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

Rob Orlando 6 rounds, Mike McKenna 5 rounds + 9 deadlifts, Josh Everett 4 rounds + 1 clean, Elyse Umeda 4 rounds + 5 deadlifts (165lb deadlift, 105lb clean). Post rounds completed to comments.

1st […]

By |July 20th, 2010|WOD|0 Comments

Monday 07/19/10

Warmup; 400m run and 2 rounds of 10 OHS/ 10sec L-Sit/ 10 Push-ups and Active Stretch

Skill; Walking Lunge

6 Rounds, going down by 3 reps each round for sit-ups and pull-ups
Round #1
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups

Chris Spealler 6:42, Eric O’Connor 7:01. Post time to comments.

4 Rounds, going down by 3 reps each round for […]

By |July 19th, 2010|WOD|0 Comments

Sunday 07/18/10

Great group on Saturday!! We had a lot of fun. We will be putting together some new WOD’s and events for all of you athletes this week.

Coaches Notes:
-Keep tracking your workouts so you can keep heading down the path of elite fitness.

-The CrossFit Games are being shown on the web live @ This Could […]

By |July 18th, 2010|WOD|2 Comments

Saturday’s WOD


CrossFit gotcha kinda curious? Or do you just need a damn good workout? Come on in, this workout’s on us! Every Saturday!

Sweet Quote: “You are never too old to set another goal or to dream a new dream.” – C.S. Lewis

By |July 17th, 2010|WOD|0 Comments

Friday’s WOD

Warmup: 800m run. 2 rounds of 10 air squats + 1o kb swings + 30 second L-sit.

Skill: Back Squat. Toes to bar. KB swing.

For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood

Sweet Quote: “To fail is a natural consequence of trying. To succeed takes time and prolonged effort in […]

By |July 16th, 2010|WOD|0 Comments

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