Month: February 2012

Hot Date

 WOD 2/8/12 Death By Cleans (185/115) “Helen” 3 Rounds: 400m Run 21 KB Swings (55/35) 12 Pull-Ups We want EVERYONE to compete in the CrossFit Open this year. The first step is to get your profile set up at http://games.crossfit.com/

Major Pump

 WOD 2/7/12 Back Squat – Find your 1 rep max   For Time: 500m Row 400m Sandbag Run (60/45) 30 Push-Ups 30 Wall Ball 30 Kettlebell Swings 30 Burpees 30 Box Jumps 30 Toes To Bar 200 Double Unders   We want EVERYONE to compete in the CrossFit Open this year. The first step is …

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Coming Soon

 WOD 2/6/12 Snatch – Complete 7 Heavy singles at 90% of max   AMRAP in 7 minutes: 3-6-9-12-15-18-21 Thrusters (95/65) Pull-Ups   This workout is from the 2011 CrossFit Open. We are 3 weeks away from the 2012 Open. Hope everyone is pumped! We want EVERYONE to compete in the CrossFit Open this year. The …

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Hip Hop Hooray

 WOD 2/3/12 In 15 minutes: Overhead Squat 1 rep max   In 10 minutes: Overhead Squat 15 rep max   Rest   As many rounds as possible in 5 minutes: 5 Overhead Squats 10 Toes to bar   We want EVERYONE to compete in the CrossFit Open this year. The first step is to get …

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They Know

 WOD 2/2/12 500m Row Time Trial – Top times will make the board!   Rest 3 minutes:   15-12-9 Kettlebell Swings (55/35) Lateral Burpees*   Rest 2 minutes:   12-9-6 Kettlebell Swings (55/35) Burpees with a lateral hop over hurdle or barbell   *A lateral burpee is a burpee with a sideways hop over a  …

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