Month: April 2011

Toot Toot

WOD 4/15/11 Every Minute On The Minute For 30 Minutes: 5 Wall Ball (20/14) 10 Push-Ups 5 Ball Slams (20/14) If you can’t complete a round during any given minute you will finish and then rest during the next minute.


WOD 4/14/11 100 Double Unders for time (or 300 singles) Max Pull-Ups Max Dumbbell Thrusters in 90 Seconds (45/30) Max Kettlebell Swings (53/35) We will rest about 5 minutes between each effort.

Keep Truckin’

WOD 4/13/11 One Arm Dumbbell Snatch 3-3-3-3-3 (each set is 3 on each arm) 3 Rounds: 400m Run 20 One Arm Dumbbell Snatch (10/arm) There is no RX’d weight. Pick a weight that will be challenging for you!


WOD 4/11/11 Raised Deadlift 3-3-3-3 (normal deadlifts, only you will be standing on a 45# bumper plate. No more than 75-85% of your 1 rep max) Death by 2-count Push-ups On the first minute complete 2 push-ups, 4 the second, 6, 8, etc until you can no longer complete the reps within the minute. Death …

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Never Say Never

WOD 4/8/11 Single-Leg Dumbbell Squats 10-10-10-10 (10 on each leg per set) 3 Rounds: 10 Renegade Man-Makers (35/25) 50 Double Unders Renegade Man-Maker – Stand tall with dumbbells at side, drop and do a push-up, then pull one dumbbell to your chest, then the other, jump your feet underneath you, squat clean the weight up …

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Caneck! Caneck!

WOD 4/7/11 Hang Snatch 3-3-3 21-18-15-12-9 Hang Snatch (95/65) Wall Ball Shots (20/10) Sit-Ups Today is Ria’s last day at the box so if you see her be sure to tell her farewell. Good luck at your new job and we wish you the best of luck!

Basic Space

WOD 4/6/11 Dead Stop Back Squat 3-3-3-3-3-3 (Pause 2 seconds at the bottom of squat) 800m Run Time Trial AMRAP in 6 minutes: 6 Wall Ball 6 Burpees Post back squat loading, 800m time, and rounds completed to comments. Oh yeah, GIG ‘EM AGS!

WOD 11.2

WOD 4/5/11 “WOD 11.2” From the CrossFit Games Open AMRAP in 15 minutes: 9 Deadlifts (155#/100#) 12 CF Games Push-Ups (Hands off the ground at the bottom) 15 Box Jumps (24″/20″) Some freaks out there have completed more than 16 rounds! To compare yourself to CrossFitters around the world or in our region check out …

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