Category: October 2010

WOD Sudnay 103110

Happy Halloween!!! Warmup As Needed WOD For time: Run 1mile 40 Wall Balls, 20lb 40 Pullups 40 Box Jumps, 20″ Run 800meters 30 Wall Balls, 20lb 30 Pullups 30 Box Jumps, 20″ Run 400meters 20 Wall Balls, 20lb 20 Pullups 20 Box Jumps,...

Posted by admin 1 Comment October 31, 2010

WOD Saturday 103010

Warmup CrossFit Warmup WOD For time: Run...

Posted by admin 0 Comments October 30, 2010

WOD Friday 102910

Warmup As needed for contest Contest WOD “The Seven” Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7...

Posted by admin 8 Comments October 29, 2010

WOD Thursday 102810

***Attention Members*** Tomorrow (Friday) we will have a Contest WOD…It is posted on the white board in the Gym… Warmup CrossFit Warmup WOD 1st Bench 5-5-5 Set1=40% Set2=50% Set3=60% 2nd Handstand Pushups (max reps)-(max reps)-(max reps) Weighted Pullups 5-5-5-5-5 Weighted Dips...

Posted by admin 4 Comments October 27, 2010

WOD Wednesday 102710

Warmup As needed for Team WOD Team WOD In teams of 2: Five rounds for time of: 75lb/55lb Power Snatch, 40reps Burpees, 40reps 45lb/35lb Overhead Walking Lunge, 40steps 400meter...

Posted by admin 6 Comments October 27, 2010

WOD Tueday 102610

Warmup Run 1mile WOD 1st Deadlift 5-5-5 Set1=40% Set2=50% Set3=60% 2nd For Time: 21-15-9 225lb Deadlift 135lb Overhead...

Posted by admin 7 Comments October 26, 2010

WOD Monday 102510

Warmup CrossFit Warmup WOD 1st Shoulder Press 5-5-5 Set1=40% Set2=50% Set3=60% 2nd “Danny” AMRAP in 20 of: 30 Box Jumps, 24″ 20 PushPress, 115lb/95lb 30...

Posted by admin 1 Comment October 25, 2010

WOD Sunday 102410

Rest Day/Make up Day/Skill...

Posted by admin 0 Comments October 25, 2010

WOD Saturday 102310

Warmup 3rnds of: 10 Burpee Box Jumps Samson Stretch WOD “Nuts” For Time: 10 Handstand Pushups 250lb Deadlift, 15reps 25 Box Jumps, 30″ 50 Pullups 100 Wall Ball Shots, 20lb 200 Double Unders 400m Run with 45lb...

Posted by admin 1 Comment October 23, 2010

WOD Friday 102210

Warmup Row 2K WOD 1st Squat 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd Front Squat 5-5-5-5-5 Overhead Squat...

Posted by admin 2 Comments October 22, 2010

WOD Thursday 102110

Warmup CrossFit Warmup WOD 1st Bench 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd 3 Rounds for time of: 20 Ring Pushups 20 Pullups 20 Box Jumps, 24″ 20 Knees to Elbows 20...

Posted by admin 6 Comments October 21, 2010

WOD Wednesday 102010

Warmup As needed for Team WOD Team WOD In Teams of 2: For time: 95lb/65lb Thrusters, 40reps Rope Climb, 10 ascents 1mile run 95lb/65lb Thrusters, 30reps Rope Climb, 8 ascents 800 meter Run 95lb/65lb Thrusters, 20reps Rope Climb, 6 ascents 400 meter...

Posted by admin 5 Comments October 20, 2010