11.28.13

WOD

16 Minutes

3 Hang Power Cleans (75% of 1 rep max) - 1st Minute, 3 Minute, 5 Minute, etc....
6 Lateral Bar Burpees - 2 Minute, 4 Minute, 6 Minute, etc....

11.27.13

WOD

3 Rounds - 1 Minute at each station

1 Minute rest between rounds

Wall Balls (14lbs-9'/20lbs-20')
Power Cleans (95lbs/135lbs)
Push Press (55lbs/75lbs)
Box Jumps (20"/24")
Ball Slams (20lbs/30lbs)

11.21.13

WOD

Every 30 seconds complete 4 body weight Deadlifts, for the remainder of the 30 seconds complete as many burpees as possible. When you reach 85 burpees the workout is done!

11.19.13

WOD

4 Rounds for time

15 Thrusters (65lbs/95lbs)
16 Lunges (25lbs-70lbs)

11.18.13

WOD

12 Minute AMRAP

5 Chest to bar pull ups
10 Wall Balls (14lbs-18lbs/9' ~ 20lbs-30lbs/10')
30 Double Unders

REMINDER:
This Saturday November 23rd and Sunday November 24th  we will be hosting a Mobility Workshop. During the workshop you will be taught several different things about the way your body works and different exercises to help your body work even better. Please ask for more details from one of our trainers at the gym. The cost for this workshop is $90. It will run for 4 hours on Saturday and Sunday.

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