Sunday the 4th of March, 2012

Coaches Choice

Saturday the 3rd of March, 2012

Open WOD 12.2

Friday the 2nd of March, 2012

Power Clean 1-1-1 Rest as needed "Jeremy" 21-15-9 Overhead Squat Burpees 10 minute cap     SCORES       

Thursday the 1st of March, 2012

Open WOD 12.2 Workout 12.2. Proceed through the sequence below completing as many reps as possible in 10 minutes of: 30 Snatch (M 75 / F 45 lbs) 30 Snatch (M 135 / F 75 lbs) 30 Snatch (M 165 / F 100 lbs) Max Rep Snatch (M 210 / F 120 lbs) SCORES This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

Wednesday the 29th of February, 2012

Push Press 1-1-1 Rest as needed "Rahoi" Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees SCORES

Tuesday the 28th of February, 2012

Eight rounds for time of: 10 Burpees 15 Jumping alternating lunges 20 Double-unders 25 yard Shuttle sprint (5 x 5 yards) Rest 90 seconds SCORES The Burgener Warmup & Skill Transfer Exercises

Monday the 27th of February, 2012

Standing Broad Jump 1-1-1-1-1 Rest as needed “Quadruple Six” 6 rounds for time: 6 push press, 155 pounds 6 burpees, jumping over bar 6 kettlebell snatches per arm, 1.5 pod 10 minute time limit, scale accordingly. SCORES Burgener warm-up and Skill Transfer Exercises for the Snatch Skill of the Week: Snatch Challenge of the week: 300 yard shuttle run With markers set at 5, 10 and 15 yards on the gym floor, run to the 5 yard mark and back, to the 10 yard mark and back, to ...

Sunday the 26th of February, 2012

Bench Press 5-3-1+ (75-85-95%) Rest as needed Coaches Choice!

Saturday the 25th of February, 2012

12.1 9am 305 Workout 11am CrossFit Games Open WOD 12.1 Last day to register for the games and get your WOD done/verified is Sunday! ps- You are responsible for entering your own score on the games site, which sends us an e-mail to be verified OMGAWWWRSH, FRANKIE G JUST DID 118 BURPEES IN 7 MINS!!

Friday the 24th of February, 2012

Deadlift 5-3-1+ (75-85-95%) Rest as needed 3 rounds for time Run 800 meters 9 muscle-ups Supplement: 3x10 Glute Ham Raises 3x20 Glute Ham Sit ups