Month: January 2012

Push It Real Good

 WOD 2/1/12 Push Press 5-5-5-5-5 (All sets should be heavy; start from the ground)   4 Rounds: 30 seconds of work, 30 sec rest at each station: Back Squat (heavy, around 60% of your 1 rep max) Push-Ups Dumbbell Push Press (45/30)   Cash Out: Max Rep Back Squats with weight used in WOD


 WOD 1/31/12 Deadlift 3-3-3-3-3 (all sets 75-85% of max) Do 3-5 Dead Hang Pull-Ups between each set   1-10 Wall Ball (20/14) Burpees   Do one rep of each, then two reps of each, then three, and work your way up to 10.   Our new shirts arrive this evening and will be for sale …

Grizzly Read More »


WOD 1/30/12 5 Rounds for max reps: AMRAP in 60 seconds Squat Clean & Jerk (155/105)   rest two minutes between each round   Cash Out: Sprint to 400m mark and walk/jog back. Repeat for a total of 3 sprints   We want EVERYONE to compete in the CrossFit Open this year. The first step …

Baconator Read More »

Ant & Slug

  WOD 1/27/12 Overhead Squat 5-5-5-5-5 (all sets at 70-80% of max)   4 Rounds: 10 Burpees 10 Kettlebell Swings (55/35) 10 Box Jumps (30/24)   Cash Out: As Fast As Possible: 500m Row followed by 20 Handstand Push-UPs   The 2012 CrossFit Games season is approaching. The first step is the CrossFit open which …

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More Spinach

 WOD 1/26/12 Push Jerk 1-1-1-1-1-1-1 (all reps should be heavy)   Tabata Mash-Up: Dead Hang Pull-Ups Dual Kettlebell Front Squats (55/35)   20 seconds of work followed by 10 seconds of rest. You will alternate between the pull-ups and squats and complete 8 sets of each movement. Score is total number of reps completed.

Hang Man

WOD 1/25/12 Hang Snatch – Work up to a heavy single AMRAP in 6 Minutes: 3 Hang Snatch (95/65) 6 Hang Clean (95/65) 9 Push-Ups Cash Out: 100 Air Squats for time

The Touch

 WOD 1/24/12 5 Rounds: 10 Deadlifts (225/155) 10 Pull-Ups   4 Rounds: 2 Turkish Get-Ups/arm (55/35) 8 1-arm Russian KB Swings/arm (55/35)   2x400m Sprints with 3 minutes rest between efforts