Archive for September, 2014

WOD Take 10 minutes to workup to a 1 rep max strict press. Then 3 sets of 3 push press.  

WOD For time: 1 Minute handstand hold. 5 Rounds for time: 15 Burpee box-overs 24/20, 15 Kettle bell swings 53/25. 1 Minute handstand hold. Attention: First, we were thinking of… read more →

WOD 4 Rounds of: 1 Set of sprints, 150 Foot sled push 300/225, 1 Set of sprints. Attention:  We are excited for our first CrossFit Kids trial classes tomorrow! If… read more →

WOD 5 Rounds for time: 20 Double-unders, 15 Slam balls 25/20, 10 Power cleans 135/95. Attention:  We just wanted to send a huge Congratulations out to the group completing the… read more →

WOD “Fight Gone Bad” Wall balls 24/14, Sumo Deadlift high-pulls 75/55, Box jumps 20, Push press 75/55, Calorie row. It is 3 rounds for reps with a 1 min break… read more →

WOD Team Event 7: 21-15-9, Overhead squats 115/75, Toes to bar.

WOD With a 13 minute clock Run 1 mile. Then AMRAP: 5 Handstand push-ups, 10 Ring dips, 15 Push-ups. Attention:  First, Alecio and Kyle spent the last three days at… read more →

WOD For time: 30 Box jumps 24/20, 30 Shoulder to overhead 135/95, 20 Box jumps 24/20, 20 Shoulder to overhead.

WOD 5 Rounds for time: 10 Burpees, 20 Kettlebell swings, 53/35 30 Abmat situps. Attention:  Please note that the trial Helo Kids class does not start tomorrow – It’s next… read more →

WOD Back squat: 10-1-8-1-6-1. Score is total of all 6 sets of squats.