Friday 06/25/10

Warmup: 400m Run + 3 Rounds of 10 Kipping Swings/ 10 OHS/ 10 Parallette Dips

Skill: Forward Rolls Handstands and One Legged Squats

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

“Hard work is the reward for showing up.”

By |June 25th, 2010|WOD|2 Comments

Thursday 06/24/10

Warmup: 2 Rounds of 10 OHS/10 KB Swings/ 10 Pass Throughs

Skill: Hip and Shoulder Prep

For time:
Run 1 Mile
50 Wall-ball shots, 20 pound ball
Run 1/2 Mile
35 Wall-ball shots, 20 pound ball
Run 1/4 Mile
20 Wall-ball shots, 20 pound ball


By |June 24th, 2010|WOD|0 Comments

Wednesday 06/23/10

Warmup: 400m Run + 2 Rounds of: 10 Box Jumps(24″ men + 20″ women)/ 10 Pull-ups

Skill: SDHP and WOD Breakdown

Team WOD w/ pairs of 2
For time:
100 SDHP
Weighted Pushups 30 reps
200 SDHP
Weighted Pushups 20 reps
400 SDHP
Weighted Pushups 10 reps

We will break into pairs and set weight for push-ups accordingly.

By |June 22nd, 2010|WOD|0 Comments

Tuesday 06/22/10

Warmup: 800m Run + 2 Rnds of, 10 Back X/ 10 Front Squats/ 10 SDHP.
Rotate these movements so all athletes are not doing the same movement at once.

Skill: Squat Clean

WOD: “Elizabeth”
135 # Squat Clean
Ring Dips

“The clock is a driving force in CrossFit and in life. Until we see that clock as a way to […]

By |June 22nd, 2010|WOD|0 Comments

Monday 06/21

Warmup: 400m Run +
3 rounds of; 5 Burpees/5 KB Swings/6 Lunges

Skill: Kipping Pull-up

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

Post time to comments.

By |June 21st, 2010|WOD|0 Comments

Sunday, Sunday, Sunday

Happy Fathers Day!!

Take the time today to do what ever floats your boat. That could be anything from sitting on the beach(or couch) to hanging with the Fam.

Rest days are not always about sitting around, get out there and try new sports or rekindle some old ones. CrossFit is preparing you for all of […]

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

Saturday’s Team WOD

Warmup: 400m run. Active Stretch.

400m run
4rds of Tabata Squats
400m run
4rds of Tabata Situps
400m run
4 rds of Tabata Burpees
400m run

2. Only count your lowest total team reps on Tabatas.
3. Run. (Dependent on total number of teams). First team back gets X number of points. (If there are four teams, first team […]

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

Friday’s WOD

Warmup: 800m run. 3 rounds of 5 handstand pushups + 10 pullups + 15 squats. Active Stretch.

Skill: Deadlift


By |June 18th, 2010|WOD|0 Comments

Thursday’s WOD

Warmup: 400m run. 2 rounds of 10 pushups + 15 OHS + 20 double-unders. Active Stretch.

Skill: Kipping pullup. Front Squat.

12 minute AMRAP of:
185# Front Squat 5 reps
Chest to Bar Pullups 10 reps
20 Double Unders

Sweet Quote: “They say I demand too much. I say they accept mediocrity and continuous improvement too readily.” – Seth Godin

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

Wednesday’s WOD

Warmup: 800m run. Active Stretch.

Skill: Break down of Northwest Regional Event 4

Northwest Regional Event 4

For time:
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 1.5 pood
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 1.5 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope […]

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