Posts under ‘WOD’

Tuesday
Get ready to get stronger!  We’ll be implementing some strength skills for the next six to eight weeks.
For today’s workout we got pull-ups, toes to bar, push-ups and pistols.

Saturday
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row, (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute [...]

Thursday
Expect to do some pull-ups, some TGUs and some B2B Tabata squats.
Read this: Can you Tabata your job?

Tuesday
So I decided to keep everyone in the dark about today’s workout. Some of you liked the mystery some of you…not too much . But in the end everyone loved the WOD, and that’s what’s important. Check out today’s times in comments!

Saturday
Today we’ll be making up the workout from Thursday and getting a few tips on the rower.

Friday
Weather Update
All classes are canceled for today.

Tuesday
For time:
30 Muscle-ups
Post time to comments.

Saturday
AMRAP in 15 minutes of:
10 Kettlebell Swings
40′ Bear Crawl
40′ Broad Jump
40′ KB Walking Lunges
Post load and rounds completed to comments.

Saturday
For time:
100 Jump Rope singles
50 Burpees
50 Overhead Walking Lunges, 25lb/15lb
50 Knees to Elbows
50 Push Press, 65lb/45lb
100 Jump Rope singles
Post time and thoughts to comments.
Excellent post by Shannon Jones from CrossFit Zone:
The way I see it, CrossFit is an equal opportunity destroyer. Everyone, regardless of their physical, mental or athletic ability, can be [...]

Thursday
6am class is canceled. Please come to the 6:30pm or 7:30pm class.
AMRAP in 20 minutes of:
4 Strict Pull-ups
6 Kettlebell Swings
8 Box Jumps
Post rounds completed to comments.