Saturday 01.14.12
Competition preparedness time! It's time to start gearing up for the upcoming CrossFit Reebok Open! Ther will be three WODs to be completed. So get your mind right and be ready to compete! Standards...
View ArticleMonday 01.16.2012
100 Burpees for time. The challenge finished up last week so for those of you that completed it congrats! We would like to especially recognize Darcie for staying the course! Now let's see how you...
View ArticleTuesday 01.17.12
WOD: 400m Run40 Pull ups 300m Run30 Push Ups 200m Run20 Burpees 100m Run5 Rope Climbs
View ArticleWednesday 01.18.2012
Strength Day Super Bench x 20 Reps Or Super Squat x 20 Reps The kicker here is that you must inhale 3 full Yoga breaths between each rep. Pick the movement that you think will benefit you the most. We...
View ArticleSaturday 01.21.2012
Game On Again! We wil be posting a couple of WODs on the board like last Saturday. Work on your competition mindest as well as your fitness!
View ArticleMonday 01.22.2012
Warm Up: 3x Rounds 200m Run 10 Burpees 10 Push Ups 10 Back Ext. 10 Ab Mat Sit Ups 10 Shoulder Pass Through WOD: Run 800m Then... 19-16-13 Handstand Push Ups Ring Dip C2B Pull Ups Post WOD:...
View ArticleTuesday 01.24.2012
Warm Up:Run 400mThen 3x Rounds10 OHS PVC (Facing Wall)10 Pull Ups10 Ring Dips10 Push Ups10 PVC Pass-Thru WOD:5 Rounds For Time200m Sandbag Run 60#/40#Deadlift x10 reps 315#/185#10 Push-Ups 45#/25#...
View ArticleWednesday 01.25.2012
Warm Up: 3x Rounds 200m Run 10 Burpees 10 Push Ups 10 Back Ext. 10 Ab Mat Sit Ups 10 Shoulder Pass Through WOD: 5 Rounds for time: 12 Wall Balls 20#/15# 12 Toes 2 Bar Post WOD: Foam Roll Posterior...
View ArticleThursday 01.26.2012
Strength Day 2 Super Bench x 20 Reps Or Super Squat x 20 Reps You must inhale 3 full Yoga breaths between each rep. This is Week 2 of 6 so add weight to whatg you did last week. Be conservative! The...
View ArticleFriday 01.27.2012
Warm Up: 3x Rounds 200m Run 10 Burpees 10 Push Ups 10 Back Ext. 10 Ab Mat Sit Ups 10 Shoulder Pass Through WOD: “Helen” 3 Rounds: 400m Run 21 Kettlebell Swings 55/35 12 Pull Ups Post Wod: 2x 500m...
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Saturday 01.28.2012
SUNDAY 100530 "The Seven" Seven rounds for time of:7 Handstand push-ups135 pound Thruster, 7 reps7 Knees to elbows245 pound Deadlift, 7 reps7 Burpees7 Kettlebell swings, 2 pood7 Pull-ups Mikko Salo...
View ArticleMonday 01.30.2012
Warm Up: 2 Rounds: 200m Run, 10 Pull Ups, 10 Burpees, 10 Jumps-Over-Tire (Long Jump) WOD: 4 Rounds for time: Run 400m 5 HSPU 3 Power Cleans 185/95 or 3 Atlas Stone Shoulders 143#/93#
View ArticleTuesday 01.31.2012
Warm Up- 25 Burpees 50 Push Ups WOD- 9-7-5 Squat Cleans 135#/95# Hands Release Push Ups Ground To Overhead 135#/95# Chest To Bar Pull Ups Post WOD- 100 Push Ups
View ArticleThursday 02.02.2012
Warm Up- Row 500m WOD- Super Squats and Super Bench Week 3 of 6. Everybody should be on track with adding another 10# to his or her previous week’s effort. Encouraging each athlete to participate...
View ArticleFriday 02.03.2012
Warm Up- Run 400m, 20 Pull Ups, 20 Squats, 20 Ball Slams, Instep-Pigeon WOD- 2 Rounds: 50x Wall Balls 20/15 40x Pull Ups 30x Weighted Push Ups 45/25 20x Burpees 10x Push Press 135#/85# 5x Atlas...
View ArticleSaturday 02.05.2012
Coach's Choice! Food Truck Rodeo today Marion Square at noonish! A bunch of us will be hitting up a WOD then grabbing some grub. Come join us!
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Tuesday 02.07.2012
As you probably figured, we will not post the WOD for the upcoming day this week. You should not be basing your decision to train based off of the WOD! The constantly varied aspect of CrossFit is an...
View ArticleWednesday 02.08.2012
Great job so far this week athletes! For Wednesday's WOD think KB Swings or KB Snatches. Oh yeah, think about how much you enjoy O2 while your at it. Gonna be a fun day! Coach H
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