11.15.13

WOD

12 Minute AMRAP

4 Thrusters (95lbs/135lbs)
6 Push Ups
8 Evil Wheels

11.14.13

WOD

3 Rounds (Count Your Reps)

1 Minute at each station - 1 Minute rest between each round

Burpees
Jumping Lunges
Ball Slams
Sit Ups
Air Squats

Thanks to everyone who brought a friend to our very first "Bring a Friend Day". We had a great turn out! We hope everyone enjoyed themselves and CrossFit for there very first time! :)

11.13.13

WOD

21-15-9

Power Clean (95lbs/135lbs)
Pull Ups
Box Jumps (20"/24")

11.12.13

WOD

3 Rounds For Time

30 Double Unders
15 Toes To Bar
10 Overhead Squat (65lbs/95lbs)

11.07.13

WOD

5 Rounds (Count Your Reps)

30 Seconds (Max Effort) Burpees
30 Second Rest
30 Second (Max Effort) Kettle Bell Swings (53lbs/70lbs)
30 Second Rest
30 Second (Max Effort) Sit Ups
30 Second Rest

11.05.13

WOD

5 Rounds For Time

3 Power Cleans (75% of your body weight)
10 Pull Ups
5 Push Ups

11.04.13

WOD

3 Rounds

1 Minute at each station, 1 Minute rest between each round

TGU (35lbs/53lbs)
Box Jumps (20"/24")
Cal Row
KBS (35lbs/53lbs)
Double Unders