• 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

  • WOD: 1.23.12

    A) Test: Max pullups in 2 minutes. No kipping allowed. B) “Little Bear” 40 Deadlifts 65/45 40 Hang Power Cleans 40 Front Squats 40 Push Presses 40 Back Squats EWOD Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on Row : 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

CrossFit Blog
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January 25, 2012

Thursday: Pups After School

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in: CrossFit Blog

January 26, 2012

Friday’s WOD

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in: Announcements

January 22, 2012

No Kipping Allowed!

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