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Month

September 2010

Friday WOD A.Five rounds of:Deadlift 3 repsHandstand push-ups max reps B.Five Rounds Of:Deadlift 3 RepsPush Ups Max Reps In Either WOD rest as needed between rounds and score the load of the deadlift and total number of HSPUs of Push Ups Congrats to Molly for her first ever rope...
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Betty Working Hard As Always! Running, Power Snatching, Rope Climb Subs, Push-Ups, Wall Balls Whatever It Is Betty Never Shys Away Or Backs Down And Brings Full Intensity To The Table Every Day. Betty Is Awesomely Inspirational! Thursday WOD Five rounds for reps of:1 min Wall...
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Wednesday WOD Work Up To A 1 Rep Max Snatch Followed By “Isabel” Snatch 30 Reps For Time 135/95 Or Randy75 Reps Power Snatch 75/50 The Mindset Of A Competitor- By Olympians Casey and Natalie Burgener WMV MOV
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Mike C-We wish you all the best as you move on to OCS Wednesday-it was awesome having you train with us-you are an amazing guy and athlete. Be safe and we hope to see you again soon! Tuesday WOD AMRAP 20 Minutes20 Double-unders20 Box jumps, 24 inch box20 Kettlebell swings, 1.5...
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The Front Squat Portion Of A Clean Monday WOD Front Squat3-3-3 AMRAP 15 Minutes3 Front Squats155/105 (Start From The Ground Not The Rack)6 Push Ups9 Toes To Bar Does Music Make You Exercise Harder? Post your favorite songs to workout out to in the comments-you never know they may...
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Friday WOD A.Nasty Girls WMV MOV 3 Rounds For Time50 Air Squats7 Muscle Ups10 Hang Power Cleans 135/95 OR B.“Test 3“Tabata Squats Followed By 4 minutes of Muscle Ups Your Score is the lowest round of Tabata multiplied by the number of muscle ups completed. For Example...
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Shawn and Kyle Play With The New Toys Post WODThursday Warm Up/Part 1 Sit UpsPlankMountain Climbers 60 Seconds50 Seconds40 Seconds30 Seconds WOD Part 2 For TimeRun 16003:00 RecoveryRun 12002:00 RecoveryRun 8001:00 RecoveryRun 400 Forgot to give Shawn a shout out yesterday- he...
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Wednesday WOD Within 15 Minutes Work Up To A 1 Rep Max Clean Squat Or Power, Take It From The Ground To The Shoulder And Stand All The Way Up Followed ByDeath By Clean And Jerk1 The First Minute 2 The Second And So On Until You Are No Longer Able To Continue. If You Don’t...
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Ann Finishing Out A Great Summer With Some Ring Dips Tuesday WOD Pull Up Ladder (Death By Pull Ups)This Time We Will Start at 3 Pull Ups For The First 2 Minutes Then Add 1 Rep Each Minute Until You Are No Longer Able To Continue. Kipping or Strict, Weighted Or Unweighted. If You...
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I found This Picture From The Affiliate Blog Inspiring. Maggie Dabe, Owner of CrossFit Reston (VA).No Excuses, Enforcing They Way By Power Of Will Monday WOD Within 15 Minutes Work Up To A 3 Rep Max Back Squat Followed By AMRAP 8 Min Rest 1 Minute Go Again For 8 Minutes5 Ring...
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