• WOD: 1.28.12

    In Teams of 2 completed: 15-12-9 of Box Jumps 24/20 KB SDLHP 70/50 GHD Situp Then: AMRAP in 12 minutes Max meters on rower + max burpees with lateral jump

  • WOD: 1.27.12

    “Purple Rain” 60 Goblet Squats (40#DB/20#DB) 50 Box Jumps (24″/20″) 40 Burpees 50 ABMAT Sit Ups 60 Double Unders

  • WOD: 1.26.12

    A) Test: Max handstand pushups in 2 minutes B) AMR(reps)AP in 15 min of: Power Cleans 165#/105#

  • WOD: 1.25.12

    Test: Max (Strict) Toes to Bar in 2 minutes. 3 Rounds NOT FOR TIME: GHD Sit ups, 15 reps GHD Hip Extensions, 15 reps KB Swings, 15 reps Bench Press, 15 reps Pull ups, 5-10 reps (no kip) EWOD Row: 5:00 @ 90% max effort, 5:00 @ 50% max effort, 5:00 90% max effort

  • WOD: 1.24.11

    A) Test: Max pushups in 2 minutes B) Spend 10-15 mins working on Handstands or HSPUs. C) 3 x 1000m Row, rest 3-4 mins between rows

CrossFit Blog
in: CrossFit Kids

January 25, 2012

Thursday: Pups After School

More >
in: CrossFit Blog

January 26, 2012

Friday’s WOD

More >
in: Announcements

January 22, 2012

No Kipping Allowed!

More >

Crossfit OIB Coaches

<>