“Fight Gone Bad”

July 2, 2010 By

Today’s Workout will be “Fight Gone Bad” 3 Rounds for Max Reps: 1 Minute Wall Ball 20m/14w 1 Minute SDHP 75m/55w 1 Minute Box Jumps 1 Minute Push Press 75m/55w 1 Minute Rower (Scored in Calories) With a continuously running clock you will perform as many Reps as possible at your current station. On the call [...]

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Death Before DNF

June 3, 2010 By

Yesterday’s High was 99 Degrees, Today’s exercise is Squats. Sounds like we might get into the 100′s this weekend. 1 Round for Time: 750 m Row 21 Clean 155 / 105 500 m Row 15 Push Jerk 155 / 105 250 m Row 9 Clean and Jerk 155 / 105

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Boats and Balls

April 5, 2010 By

8 Rounds for Time: 250 m Row 15 Wall Ball 20/14

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5 Round Sandwich

March 29, 2010 By

1 Round for Time: 500 m Row 5 Rounds of: 15 SDHP  75/55 10 Clean 75/55 5 Shoulder Press 75/55 800 m Run

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Go Fast…but not Too Fast

March 22, 2010 By

10 Minute Continuous Clock for Max Reps: 5 Minutes to complete: 500 m Row Max Reps Back Squat 135/95 & 5 Minutes to complete: 400 m Run Max Reps Push Ups

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Happy Squat Patrick’s Day

March 16, 2010 By

Today’s Workout will be 1 Round for Max Reps and Time: Bottom to Bottom Tabata Squats for Max Reps (4 min. Long in total. 8 Rounds of Max Rep Squats 20 Sec. of Work followed by 10 Sec. of Rest. The rest period will be spent holding at the bottom of the squat) This will [...]

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Jackie

March 8, 2010 By

1 Round for Time: 1000 m Row 50 BB Thrusters 45/35 30 Pull Ups

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Arnold Approved

March 2, 2010 By

1 Round for Max Reps: 3 Min. Bench Press 135m/95w 30 Sec. Rest 3 Min. Row (Calories) 30 Sec. Rest 3 Min. Ring Push Ups Pork Chops and Yams: Marinade Pork Chops in Apple Cider, Cinnamon, Nutmeg, and 2 Diced Apples for 1:30. Peel and slice a Yam into shoestring style strips. Grill the Pork [...]

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4 What…Every When

February 26, 2010 By

This will be a fun Workout today. This is a variation of a Workout that was done as a qualifier WOD for one of the CrossFit Games competition. 1 Round for Time: 500 m Row 40 Wall Ball 20/14 30 KB Swings 53/35 20 Pull Ups To Start the Workout you will begin with 4 [...]

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T.S.S. Cure

February 23, 2010 By

After yesterday some of you may have a slight case on TSS (Toilet Seat Syndrome) and are thinking of us often throughout the day today. This should help. Take 2 Rounds and apply generously. 2 Rounds for Time: 400 m Run 250 m Row 200 m Run 500 m Row

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