Month: May 2013


WOD 5-23-13 Handstand Skills: 10 mins Work on handstands against the wall, freestanding, and one-handed against the wall. 4 Rounds For Time: • 10 DB Snatches (right arm) (45/30) • 10 Wall Ball (20/14) • 10 DB Snatches (left arm) • 200 M Run Wall Ball shots will be at the 10′ mark for ladies …

Buster Read More »

All Lined Up

WOD 5/23/13 Snatch – Find a 1 rep max   4 Rounds: 15 Hang Power Snatch (75/55) 15 Burpees 10 Strict Pull-Ups Rest 1 minute between each round.   Saturday We will have our regular Stretching Class at 9am, our CrossFit Class at 10am, and our free class at 11am. On Monday, May 27 we …

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WOD 5-22-13 Balance Box Jumps 6×5 (per leg) Jump with both feet leaving the ground at the same time but land on the box with only 1 foot. Try working up to a taller box or adding height with plates; try landing in a pistol. WOD: • Tabata C2B Pullups • Tabata Situps • Tabata …

Kidz Read More »


WOD 5/22/13 Overhead Squat 2-2-2-2-2   “Mannie” 50-40-30-20-10 Double Unders 25-20-15-10-5 Toes To Bar   Alternate between Double Unders and Toes To Bar.   On Monday, May 27 we will not have our normally scheduled classes in observnace of Memorial Day. We will have open gym Monday from 2:00-3:30pm if anyone wants to come workout!

Family Guy

WOD 5-21-13 A. Pistols 5×5 (each leg) B. Deficit HSPU 5×5 (hands on 45# plates, scale as neccessary) Alternate between Pistols and HSPU for all sets. AMRAP in 7: • 5 FS (bodyweight) • 10 HR Pushups • 2 Pistols (per leg) After Party: 100 Flutter Kicks w/KB


WOD 5-20-13 Deficit Deadlifts Stand on a 25 or 45# plate and quickly work up to a heavy set of 5. Do 5 sets of 5 reps @ the heavy weight. 5 Rounds For Time: • 7 DL (225/155) • 10 Burpees • 100 M Run


WOD 5/20/13 Bear Comples 3-3-3-3-3 Bear Complex – Power Clean, Front Squat, Push Press to Back, Back Squat, Push Press to front. All reps must be touch and go at the bottom of power clean   10! Burpees 2X Kettlebell Swings (55/35) (10 Burpees, 20 swings, 9 burpees, 18 swings, etc)   Our thoughts and …

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WOD 5/17/13 Front Squat – Find a 1 rep max.   3 Rounds: 10 Dual KB Front Squats (55/35) 10 Box Jumps (30/24) 400m Run   Due to lack of attendance we will no longer have a set class at 7am on Mondays and Wednesdays. We will have open gym during this time every now …

Seriously Read More »


WOD 130517 Back squats 6-3-2-20 (set of 20 should be at 70% of 1rm. Increase 5 % if you completed these reps unbroken last time.) EMOM for 6 mins: 10 KB Swings (55/35) Max Double Unders with time remaining Score is number of DUs -then- AMRAP in 2 min: Wall Ball