WOD – 5/11/2012: “Heavy Metal”
WOD: "Heavy Metal" Two Rounds of the Following: Max-Rep Thrusters in 2 minutes (95 / 65); Max-Rep…
Coach’s Corner 5/10/12: You’re either in…or you’re out.
Like many things in life, CrossFit doesn’t afford a lot of ‘grey-area’. You either did the WOD…or…
WOD – 5/10/2012: “Mash-Up Cindy-Style”
WOD: "Mash-Up Cindy-Style" Complete 4 rounds of the following: Every 6 minutes, perform 5 rounds of "Cindy"…
Coaches Notes: 5/9/12
Another day; another WOD; Another Benchmark. Today was special for us as coaches, for a lot of…
WOD – 5/9/2012
WOD: "Deadly Jump" 6 Rounds of the Following: Every 90 seconds, perform: 5 Dead-Lifts (225/185) AMRAP Double…
WOD: 5/8/2012: “Hold on Tight”
WOD: Push Press: 5-5-5-3-3 (3 Min. Put Away bars and weights) For Time: 50 M Farmer's Walk…
WOD – 5/8/2012: “Run-for-the-Hills”
WOD: "Run-for-the-Hills" 400m medicine ball run (20/14) @ 4:00 400m tire tun @ 4:00 400m medicine ball…
WOD – 5/7/2012: “Meat Grinder”
WOD: "Meat-Grinder" 30-25-20-15-10-5-4-3-2-1 Push-Ups; Sit-Ups. Between each round, all athletes must perform 20 Walking Lunges. Workout is…
WOD – 5/6/12: Open Gym
Sundays are Open-Gym time. All members (or prospective members) are welcome to come work on a skill,…
WOD – 5/5/12: “Three’s Company…Four’s a Godsend.”
WOD: In teams of Four, complete the following work as quickly as possible: 800m Run. Teams must…
WOD – 5/4/12: Benchmark WOD – “Helen”
"Helen" Three Rounds of the Following: 400m Run 21 KBS (Rx Weight: 24/16kg) 12 Pull-Ups FOR TIME.
WOD – 5/3/12:
WOD: "Burn-Notice" 21-15-9 Reps of Box-Jumps (24/18) AbMat Sit-Ups (Anchored) Goblet Squats (24k/16k) FOR TIME.