10-27-14

Main – CrossFit Warm-up (No Measure) 200m Run 2 Rounds 20 DU’s (60 Singles) 10 Push Ups 10 Sit Ups 10 Jumping Jacks 10 Air Squats Skill Work 10 mins to Practice a skill, not a...

Community WOD

Main – CrossFit Metcon Metcon (Time) Chipper For Time Teams of 4 90 Wall Ball Shots 90 Swings 53,35 10 Burpees 75 Push Press 95,65 75 SDHP 10 Burpees 45 Box Jumps 45 Thrusters 95,65 10...

10-24-14

Main – CrossFit Warm-up Burpees & Worms (No Measure) 5 Rounds 5 Burpees 5 Inch Worms 5 Air Squats Broad Jump Across High Knees Back Weightlifting Back Squat (3×5 +10lbs) Metcon Metcon (Time) 1-10 C&J 135,85...

10-23-14

Main – CrossFit Warm-up Burpee (No Measure) 5 rounds 5 Burpees 5 Jumping Jacks 5 Air Squats Run Forward Across Return Running Backwards Skill Work Double Under practice Metcon Metcon (AMRAP – Rounds and Reps) 18...

10-22-14

Main – CrossFit Warm-up CFT PassThrough (No Measure) 200m Run 2 Rounds 20 Jumping Jacks 10 Push Ups 10 Sit Ups 10 Broad Jumps (Board to Board) 10 Pass Throughs w/PVC 10 OHS -PVC Weightlifting Power...

10-21-14

Main – CrossFit Warm-up ThunderDome (No Measure) 200m Run 2 Rounds 15 Singles Left Leg 15 Singles Rgt Leg 15 Alternating Legs 20 Mountain Climbers 10 Push Ups 10 V-Ups 2 Sampson Stretches (15 Sec Hold)...

10-20-14

Main – CrossFit Warm-up CF TD Run (No Measure) 2 Rounds 200m Run 10 Push ups 10 Sit Ups 10 Air Squats 10 Jumping Lunges High Knees / Butt Kicks Weightlifting Strict Pull Ups Elbows to...

Community WOD

Main – CrossFit Metcon Metcon (No Measure) 800m Row 21-15-9 Ring Rows Plate Push Ups 21-15-9 KB Swing 53,35 Goblet Squats 53,35 (The 15 reps are at the road) Chipper 400m MB Run 40 Wall Ball...

10-17-14

Main – CrossFit Warm-up Burpees & Worms (No Measure) 5 Rounds 5 Burpees 5 Inch Worms 5 Air Squats Broad Jump Across High Knees Back Metcon Metcon (Time) 8-1 Thrusters 95,65(135,95) KB Swing 53,35(70,53) Pull Ups...

10-16-14

Main – CrossFit Warm-up CF TD Run (No Measure) 2 Rounds 200m Run 10 Push ups 10 Sit Ups 10 Air Squats 10 Jumping Lunges High Knees / Butt Kicks Weightlifting Deadlift (3×5 +10lbs) Metcon Metcon...