• WOD: 5.19.12

    Beach WOD. Meet under the OIB pier @ 8:45am. Raining in the AM: Come back and check HERE for an update on where to meet.

  • WOD: 5.18.12

    For time: 1000m Row 75 Double Unders 65 Situps 55 Double Unders 45 Walking Lunges (alternating) 35 Double Unders 25 Push Press (75/55) 15 Double Unders

  • WOD: 5.17.12

    “The Chief” AMRAP in 3 minutes of: 135/95 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.

  • WOD: 5.16.12

    1) 12 minutes to establish a 1RM Hang Snatch (squat is preferred). 2) 5 rounds for time of: 3 Hang Power Snatches @ 80% (of above) 6 Box Jumps 30/24″ Run 200m 3 Hang Squat Snatches @ 80% 6 Box Jumps 30/24″

  • WOD: 5.15.12

    1) 1X20 Back Squat 2a) 4X3 Strict Pullups + ME Kipping Pullups – rest 60 sec. 2b) 4X400m Sprint – rest 60 sec.

CrossFit Blog
in: CrossFit Kids

May 16, 2012

Thursday May 17, 2012
Pups After School Program

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May 18, 2012

Saturday’s WOD

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May 14, 2012

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