Archive for ‘May, 2012’

Thursday

WOD “EVA” Five rounds for time of:   800 meter run (Hill Loop of course) 30 Kettlebell swings 70/53# 30 Pull-ups *50 Min Cap MOD: 4…

Wednesday

Congrats to our friend Alicia for qualifying for the Crossfit Games! WOD 20 mins to find your 1RM Front Squat then  Partner up! 4 Rounds for…

Tuesday

Don’t worry if you missed “Hell Track”…you know how we like to run things into the ground like music, Junk Yard Dog etc.  It will  be…

Memorial Day

We are running one class at 9 Today.  Please show up and pay respects to fallen soldiers by putting yourself out there both physically and mentally.…

Friday

Jimbo WOD  Alternating Double Tabata KB Push Press then “Jonescrawl” 3 Rounds for time 10 Deadlift @ 115% bodyweight 25 Box Jump on 24/20 MOD: As…

Thursday

Outside WOD’s are nice! WOD Partner “Wallball” Nicole on the harbor. 400 M run Max Rep Partner Wallballs *Scored by max rep wallballs Cooldown tabata hollow/…

Wednesday

Sometimes you literally have to jump to hit the Target!  WOD 3 Rounds for time Run to the first telephone pole and back 10 Sandbag ground…

Tuesday

Tony!!!!!!!! WOD 4 x 4  Press @ 80% of 1rm Foundation= Ascending sets then 10-9-8-7-6-5-4-3-2-1 KB Swings 72/53# Burpee Pull-ups Foundations Amrap Vet 7 KB Swings…

Monday

Ross on the way down to meet the bar. WOD Triple Tabata Alternating Push-ups/Ring Rows/ Squats *we are starting a 100 day Tabata Challenge. Every day…

Friday

4 x 15/15 Push-ups WOD 4 x 4  deadlifts @ 80% of 1rm Foundation= Ascending sets then 5 rounds for time of: 10 Hang Power cleans…

Thursday

Yesterdays suffer-fest in the later rounds. WOD 4 x 15/15 Push-up then Circuit of 1 min  for max reps @ each Station for 4 rounds Wall…