Monday WOD: Hulk: Front Squats 10 Power Cleans (135/95) 1 Sled Push 10 Burpees 15 AMRAP Tuesday WOD: 10 Pullups or Rope Climb 20 Backsquats (135/95) 5R4T Wednesday WOD: Hulk Strength Shoulder Press Then Death by 100m Run (12 Rds) Thursday WOD: “Joey” 1 KBS – 1 Farmer’s carry 2 KBS – 1 Farmer’s carry Everytime you […]
Apr 08- Apr 13, 2013 Read More »
We will not be having a Beach WOD this Saturday, there will be regular classes instead at XLR8.
WOD for Saturday, April 6th: CHARLIE HORSE!!! Read More »
Monday WOD: “Nancy” 400M Run 15 OHS: Men’s 95# / Women’s 65# 5R4T *Leaderboard* Tuesday WOD: 10 Thrusters: Men’s 95# / Women’s 65# 10 Hang Cleans: Men’s 95# / Women’s 65# 10 Box Jumps: Men’s 24″ / Women’s 20″ 5R4T Wednesday WOD: Hulk Strength Deadlift Then Max Effort 2k Row or 1 mile Run Thursday
Apr 01- Apr 06, 2013 Read More »
Monday WOD: Hulk Strength FS Row Test with a Partner HSPU Ascending Each Min Until Cant Complete Tuesday WOD: “Bad Hair Day” Pull Ups KBS: Men’s 50# / Women’s 35# 200M Overhead Plate Carry: Men’s 45# / Women’s 35# Reps of 30, 25, 20, 15, 10, 5 …For Time… Wednesday WOD: 7 Squat Cleans: Men’s
Mar 25- Mar 30, 2013 Read More »
Monday WOD: “Badger” 30 Squat Cleans: Men’s 95# / Women’s 65# 30 Pull Ups 800M Run 3R4T Tuesday WOD: Hulk Strength Shoulder Press Burpees 1 on each min ascending until can’t comeplete Wednesday WOD: Hulk Strength Deadlifts 10 Push Ups 10 KBS: Men’s 50# / Women’s 35# 4R4T Thursday WOD: CrossFit OPEN GAMES WOD #3
Mar 18- Mar 23, 2013 Read More »
Monday WOD: “I’m Out – Knockin it Down” 200M Run 25 Backsquats 200M Run 25 Frontsquats 200M Run 25 OHS Men’s #75 / Women’s #45 2R4T Tuesday WOD: Hulk Strength Strict Pull Ups 100 Burpees …For Time.. Wednesday WOD: Regional WOD 2011 Deadlift: Men’s 275# / Women’s 185# Box Jumps: Men’s 24″ / Women’s 20″
Mar 11- Mar 16, 2013 Read More »
Monday WOD: Hulk Strength Shoulder Press 500M Row/ 3min Rest 3 Rounds, Average Score Tuesday WOD: Clean & Jerks One each min on the min, ascending until cannot complete in min. Men’s 95# / Women’s 65# Wednesday WOD: “Cindy” 5 Pull Ups 10 Push Ups 15 Squats 20 min AMRAP Thursday WOD: CrossFit OPEN GAMES
Mar 04- Mar 09, 2013 Read More »
Monday WOD: 200M Run to Start Then 5R4T of: 10 Power Snatches 12 OHS: Men’s 95# / Women’s 65# Ending with 200M Run Tuesday WOD: “Row’d Kill” 1min Row: Men’s 275m / Women’s 235m 1min Burpees until 50 burpees are completed Wednesday WOD: Hulk Strength Frontsquats 1 Box Jump –> 1 Pull Up First Min,
Feb 25- Mar 02, 2013 Read More »
Monday WOD: “Helen” 400m Run 21 KBS: Men’s 50# / Women’s 35# 12 Pull Ups 3R4T Tuesday WOD: “Hulk Thrusters” Hulk Strength Thrusters …then… Row Relay Row 250M 100M Plate Carry: Men’s 45# / Women’s 25# 4R4T Wednesday WOD: “Evil” 30 HSPU (kip) 40 Pull Ups 50 KBS: Men’s 50# / Women’s 35# 60 Sit
Feb 18- Feb 23, 2013 Read More »
THIS FRIDAY WOD WILL BE AN OPTION: “RUN FORREST RUN” OR “FRAN” I probably don’t have to tell what FRAN is: but, 21-15-9 reps of: Thrusters (95/65) Pullups For time…
FRAN WOD Surprise! Read More »