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cross fit

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       
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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 p
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Friday the 17th of February, 2012

Deadlift 3-3-3+ (70-80-90%) Rest as needed 21-15-9 Wall Ball 20/14 Kettlebell Swing 70/53 Burpee 12 minute time limit SCORES Supplement: 3×10 Glute Ham Raise 3×20 GHD sit up, unbroken
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Wednesday the 15th of February, 2012

Press 3-3-3+ (70-80-90%)   Rest as needed Tabata Push Press 95/63 Rest 2 minutes Tabata Push Ups Rest 2 minutes Accumulate 90 seconds in L Sit SCORES
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Sunday the 29th of January, 2012

Bench Press 5-3-1+ Rest as needed 21-15-9 Wall Ball 20/12 Kettlebell Swing 70/53 Burpee
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Sunday the 27th of November, 2011

Bench Press 5-5-5 (65-75-85%) Rest as needed 300 yard shuttle run 3 efforts starting every 10 minutes
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Friday the 23rd of April, 2010

Front Squat 5-5-5 Tabata! Kipping Pull Ups Push Ups Sit Ups Squats This Saturday, April 24th we are having a Gymnastics Seminar with Earline Feugill at 11am.  Please come by and participate.
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Wednesday the 21st of April, 2010

WARMUP – Sprints, Speed, Agility work, Agility Ladder (amazing consistent improvement from the kids who have been doing this for a few weeks) SKILLS – Knees to Elbows / Bar Hangs WOD – Over / Under paralette ladder to 8. (over paralette 1-8 times, then under and through) GAME – Leapfr
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Wednesday the 21st of April 2010

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments. Of Interest: Please vote for
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Tuesday the 20th of April, 2010

Overhead Press 3-3-3-3-3 3 rounds for time: 10 Hand Stand Push Ups Crab Walk, 30 yards 1 Rope Climb, 15′ Watch Terry’s First muscle up: http://vimeo.com/11075080
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