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Saturday 12/13/14

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WOD Tabata Sets: Row for calories, Double unders, Burpees, Walking lunges, 1 minute break between exercises. Attention:  The Christmas Party is almost here! 6:30 p.m. for potluck, 7:30 p.m. for White Elephant Bingo! Be there or be square!! 

Friday 12/12/14

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WOD “Open 12.3” 18 Minute AMRAP: 15 Box jumps 24/20, 12 Push press 115/75, 9 Toes to bar. Attention:  So, we are super excited for everyone to come out to the party on Saturday … and remember only 2 steals allowed on the White Bingo Elephant prizes – always fun competition and laughs!! Further, we … Read more

Thursday 12/11/14

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WOD Take 12 minutes to find a 1 rep max squat clean, Then: 0-3min 4 reps @ 75%, 3-6min 3 reps @80%, 6-9min 2 reps @85%, 9-12min 1 rep @90%. Attention:  In addition to our Christmas Party, 6:30 p.m., this Saturday, we are also going to sponsor a family this year at CrossFit Helo!! We … Read more

Wednesday 12/10/14

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WOD Max Distance sled push in 45 Seconds. Then rest 1 minute and run 1 mile for time. Attention:  So we have people signing up on the board for the Christmas Party which is this Saturday, Dec. 13th, which is great and also, even if you haven’t signed up make sure you still come on … Read more

Tuesday 12/9/14

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WOD 40 Calorie row, 2 Deadlifts @ 315/205, 30 Handstand push-ups, 2 Deadlifts @ 315/205, 20 Med ball get-ups, 2 Deadlifts @ 315/205, 10 Muscle-ups, 2 Deadlifts @ 315/205.  

Monday 12/8/14

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WOD 5 Rounds for time: 12 Dumbbell or Kettlebell Thrusters 50/35, 200 Meter run. Attention:  With our Christmas Party next weekend on Dec. 13th, make sure you sign up on the Board regarding if you will be attending and with how many family members.  Also, if you could indicate your potluck item that would be … Read more

Saturday 12/6/14

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WOD Partner AMRAP: 15 Med ball sit-ups over 24″ box, 10 Burpees/planks, 15 Med ball partner squats, 100 Meter sprint.  

Friday 10/5/14

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WOD 10 Minute AMRAP: 30 Reps snatch @ 75/45, 30 Reps snatch @ 135/75, 30 Reps snatch @ 165/100,As many reps as possible @ 210/120. Attention:  In case you have never noticed – Position is not only everything in CrossFit but it is also critical in life!  Lower back problems can be attributed to how we sit, … Read more

Thursday 12/4/14

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WOD 7 Rounds for time: 1 Rope climb, 10 Wall balls 20/14, 15 Floor press 50/35, 20 Double unders.