WOD
A. Snatch + 2 OHS
B. 7 Min AMRAP
3 Bar Muscle Ups
7 Box Jump 30-24
Rest 2 Min
7 Min AMRAP
3 Defect HSPU
7 Burpees
Post rounds to comments
20 Muscle ups @ 240 LBS (Kali Muscle) This guy is Hilarious!...But what his Fran time!
Wednesday October 31, 2012
HAPPY HALLOWEEN!
WOD
A. Gymnastics
B. For time
100 Hollow rocks
5 Deadlifts OTM 140/90kg
*The workout starts with Deadlifts
Post time to comments.
History of Halloween
Tuesday October 30, 2012
WODA. Clean + 5 Strict Press
B. For Time
150 Wall Ball
75 Push-Up
50 Squats
Post time to comments
History of CrossFit.com
Monday October 29, 2012
A. Back Squat 3-3-3
B. For 12 Min Perform
2 C2B
8 KB Snatch
4 C2B
8 KB Snatch
6 C2B
8 KB Snatch
...you get the idea how far can you go!
Post score to comments
Full Moon Names and Their Meanings
Friday October 26, 2012
There will be NO class on sat October 27, 2012 come cheer us on at the Fortis comp!
A. Clean + 3 Push Press
B. Every minute on the minute
5 Min 5 Hang Power Clean 70/50kg
5 Min 10 Ring Dip (no kip)
5 Min 15 Box Jump 24/20
5 Min Row 200M
Post to comments
A. Clean + 3 Push Press
B. Every minute on the minute
5 Min 5 Hang Power Clean 70/50kg
5 Min 10 Ring Dip (no kip)
5 Min 15 Box Jump 24/20
5 Min Row 200M
Post to comments
Slinky Drop
Thursday October 25, 2012
 | |
| GHD's or AB Doer Twist?...Post to comments. |
WOD
A. Deadlift 3-3-3
B. For Time
100 T2B
*Every time you come of the bar
5 Renegade Row 50/35
5 Hang D.B Squat Clean 50/35
Post time to comments
TARZAN!
Wednesday October 24, 2012
There will be NO class on sat October 27, 2012 come cheer us on at the Fortis comp!
WOD
A. Front Squat 2-2-2
B. For Time
Run 300M
30 HSPU
Run 300M
60 Push Up
Run 300M
30 Thrusters 45/30kg
Post time to comments
Tuesday October 23, 2012
WODThere will be NO class on sat October 27, 2012 come cheer us on at the Fortis comp!
A. Weighted Pull-Ups 1-1-1
B. 100 Pull-Ups (10 Min Cap)
C. 12 Rounds For Time
3 Burpees
6 KBS 2/1.5p
9 Squats
Post time to comments.
Interview with the pull-up gangster Steven Proto.
Monday October 22, 2012
A. Clean & Jerk
B. For Time:
5 Wall Ball 20/14
25 Sit Up (with med ball)
10 Wall Ball
20 Sit Up
15 Wall Ball
15 Sit Up
20 Wall Ball
10 Sit Up
25 Wall Ball
5 Sit Up
Post time to comment.
Functionality & Wall Ball
Friday October 19, 2012
WOD
A. Back Squat 5-5-5
B. 6 Rounds Of The Following
2 Min AMRAP
12 Goblet Squat 1.5/1p
16 KBS 1.5/1p
AMRAP Jump Squats
* score is jump squat
Post score to comments.
CHECK OUT SOME OF LAST WEEKS SQUATS!
A. Back Squat 5-5-5
B. 6 Rounds Of The Following
2 Min AMRAP
12 Goblet Squat 1.5/1p
16 KBS 1.5/1p
AMRAP Jump Squats
* score is jump squat
Post score to comments.
CHECK OUT SOME OF LAST WEEKS SQUATS!
Thursday October 18, 2012
A. Power Snatch +
Hang Power snatch +
OHS
B. 7 Rounds For Time
10 SDHP 45/30kg
10 Ring Dips
C. Run 400 M
Post time to comments.
27 ways to be an (even) better person & practically levitate with awesomery.
Wednesday October 17, 2012
 |
| THE ORIGINAL! |
A. L-sit/L-hold 12 Min (Practice)
Handstand work 12 Min (Practice)
B. For Time
100 Burpee Pull-Ups
Post time to comments.
WOD DEMO
Tuesday October 16, 2012
WODA. Deadlift 5-5-5
B. 3 Rounds For Max Reps Of Each
1 Min Muscle-Up
1 Min KB Snatch
1 Min Pistols
Post reps to comments.
Conan of Cimmeria
Monday October 15, 2012
WOD
A. Clean + Thruster
B. For 12 Min Perform The Following
1 Box Hurdle
1 Push-Up
2 Box Hurdle
2 Push-Up
3 Box Hurdle
3 Push-Up
Rest 2 Min
Max Pull-Up
Post rounds and pull-ups to comments.
We're thinking of leaving crossfit and taking on the new challenging venture of karaoke Yoga...anyone interested?
A. Clean + Thruster
B. For 12 Min Perform The Following
1 Box Hurdle
1 Push-Up
2 Box Hurdle
2 Push-Up
3 Box Hurdle
3 Push-Up
Rest 2 Min
Max Pull-Up
Post rounds and pull-ups to comments.
We're thinking of leaving crossfit and taking on the new challenging venture of karaoke Yoga...anyone interested?
ABC News films Jen Pastiloff's karaoke yoga® class
Saturday October 13, 2012
WOD
Coach's Choice
Coach's Choice
Worlds Strongest Boy Smashes Record With Incredible Series of Air Push-Ups
Friday October 12, 2012
WOD
A. Gymnastics
B. 7 Min AMRAP
5 Deadlift 125/85kg
10 Wall ball 20/14
Rest 3 Min
7 Min AMRAP
5 Pull-Up (strict no kipping)
10 Slam ball
Post rounds to comments
Fighting for Greatness: A CrossFit Story
A. Gymnastics
B. 7 Min AMRAP
5 Deadlift 125/85kg
10 Wall ball 20/14
Rest 3 Min
7 Min AMRAP
5 Pull-Up (strict no kipping)
10 Slam ball
Post rounds to comments
Fighting for Greatness: A CrossFit Story
Thursday October 11, 2012
WOD
A. Back Squat 1-1-1
B. For 10 Min Perform The Following
1 Burpee
1 T2B
2 Burpee
2 T2B
3 Burpee
3 T2B
...
Post rounds to comments.
CI-FAM
B. For 10 Min Perform The Following
1 Burpee
1 T2B
2 Burpee
2 T2B
3 Burpee
3 T2B
...
Post rounds to comments.
CI-FAM
Wednesday October 10, 2012
WOD
A. Hang Power Snatch + Hang Squat Snatch
B. 5 Rounds For Time
15 KBS 1.5/1p
6 TGU 1.5/1p
Post time to comments
*175lb TGU!
 | |
| Nicole and Eva T. the Original Crossfit Chicks. |
B. 5 Rounds For Time
15 KBS 1.5/1p
6 TGU 1.5/1p
Post time to comments
*175lb TGU!
Tuesday October 9, 2012
WOD
A. Clean + 5 Push Press
B. Three Rounds For Time
5 Burpees
10 Squat Clean 65/45kg
20 Box Jump 24/20
C. Hollow Rock 5Min Prac
Post time to comments
A. Clean + 5 Push Press
B. Three Rounds For Time
5 Burpees
10 Squat Clean 65/45kg
20 Box Jump 24/20
C. Hollow Rock 5Min Prac
Post time to comments
Monday October 8, 2012
HAPPY THANKSGIVING!!
Holiday Hours Monday Oct 8 Classes 10-11 11-12
Special Thanksgiving WOD!
Friday October 5, 2012
 |
| :P |
WOD
A. Hang Squat Clean x 3
B. 4 Rounds of 3 Min AMRAP
3 Burpees
7 Pull-Ups
11 Box Jumps 24/20
Post rounds to commentsThursday October 4, 2012
 |
| Are you a good parent? NEVER let your kids get away with lazy quarter squats!! |
A. Gymnastics
B. "Randy"
75 pound Power Snatch
75 reps for time.
WOD Demo
Post time to comments
Wednesday October 3, 2012
A. Hang Power Snatch +
Hang Full Snatch +
OHS
B. For Max Reps:
2 Min Max Ring Dips
Tabata
KBS
Pistol squat
Alternating 16 intervals total
2 Min Max Push-Ups
Post reps to comments.
Tuesday October 2, 2012
A. Back squat 3-3-3
B. 3 Rounds For Time
200M Run
50 D-U
25 Pull-Ups
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