Month: November 2015

WOD 3 Rounds for time: 10 Power cleans 165/115, 10 Handstand push-ups, 10 Box jumps 30/24. 10 minute Time Cap.

WOD Back Squats: 8-8-8-8-8. Attention:  The Christmas Party looks like it’s going to be on Saturday, December 19th! It’s a Bingo/White Elephant/Fun/and Food Bananza!! Last years was pretty epic and we are hoping to top it this year:) Also, Ben will be teaching the Jerk at the Olympic Lifting Class! 

WOD 27-21-15-9 Reps of: Dumbbell Snatches, Toes to bar. Mobility WOD Monday. Kipping toes to bar and the scale for today’s workout.  Click HERE.

WOD For time: 2000 Meter row, 200 Double-unders, 200 Meter walking lunges, 200 Meter run. Attention: It’s Saturday! Yay! So come in and play! Because this Wod will be fun all the way!

WOD Hero WOD “Horton” 9 Rounds for time with a partner: 9 Bar muscle-ups, 11 Clean and jerks 155/105, 150′ Buddy carry. Share the work with your partner however you choose with only one person working at a time. U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, … Read more

WOD Hero WOD “Griff” For time: Run 800 meters, Run 400 meters backwards, Run 800 meters, Run 400 meters backwards. In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

WOD Hero WOD “Ralph” 4 Round for time: 8 Deadlifts @250/170, 16 Burpees, 3 Rope climbs @15ft, 600 Meter run or row. 25 Minute Time cap. Wear long socks or pants! if you want to run outside dress warm! British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, … Read more

WOD Hero Wod “Jack” 20 Minute AMRAP: 10 Push press 115/85 10 Kettle-bell swings 53/35, 10 Box jumps 24/20. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an … Read more

WOD Hero Week! “Jorge” 30 Sit-ups, 15 Squat cleans 155/105, 24 Sit-ups, 12 Squat cleans 155/105, 18 Sit-ups, 9 Squat cleans 155/105, 12 Sit-ups, 6 Squat cleans 155/105, 6 Sit-ups, 3 Squat cleans 155/105. U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39 of Cypress, CA, an Aviation Survival Technician Chief, died on February 28th, … Read more

WOD Teams of 2 AMRAP 15 Minutes: 5 Ring rows, 10 Push-ups, 15 Air squats. Partner 1 holds Deadlift 225/135 while Partner 2 does the AMRAP. Attention: First – good luck to Kirk this weekend as he is competing at Brickwall CrossFit downtown if you want to go cheer him on!  Second – great job … Read more