Posts By: Will

Monday Schedule

The gym will be open on Labor Day at 530am for a group class and then from 2-4pm for open gym. What better way to spend Labor Day than by laboring through a CrossFit workout? Come on down.

WOD Friday Sep 2, 2011

Run laps for 6 minutes Rest 1 minute Double unders for 5 minutes Rest 1 minute Burpees for 4 minutes Rest 1 minute Jumping pullups for 3 minutes Rest 1 minute KB swings for 2 minutes (55/35) Rest 1 minute Deadlift (225/185) for 1 minute Your score is the total reps accomplished in all exercises

WOD Thursday Sep 1, 2011

Part 1: WOD 9 S.D.H.P. (75/55) 15 floor wipers 21 bar jump with full squat 4 rounds Part 2: MobilityWOD #7

Invictus

Out of the night that covers me, Black as the Pit from pole to pole, I thank whatever gods may be For my unconquerable soul. In the fell clutch of circumstance I have not winced nor cried aloud. Under the bludgeonings of chance My head is bloody, but unbowed. Beyond this place of wrath and more »

WOD Wednesday Aug 31, 2011

Split Jerk 5-4-3-2-1 reps Then… 20 lunges (total) 30 situps 40 flutter kicks (total) 50 mountain climbers (total) 3 rounds

WOD Tuesday Aug 30, 2011

1 lap 10 pullups (or 4 muscle ups) 1 lap 10 burpees 30 seconds rest 8 rounds

WOD Monday Aug 29, 2011

Front Squat 10-8-6-4-2 Then… 2 box jumps 4 kb swings (55/35) 6 double unders AMRAP in 18 mins Add 2 reps per exercise each round

WOD Friday Aug 26, 2011

Part 1: WOD Grace 30 barbell ground to overhead (135/95) Part 2: MobilityWOD #6

WOD Thursday Aug 25, 2011

400m run (3 laps) 30 wall balls (20/14) 400m run 30 toes to bar 400m run 30 burpees 400m run

WOD Tuesday Aug 23, 2011

Deadlift 9000/6000 Row 1k For time. You can break it up any way you want, and go back and forth between rowing and lifting. You just need to accumulate 9000/6000 in the deadlift and row a total of 1k.

WOD Monday Aug 22, 2011

10 handstand pushups (or 1 min handstand hold) 20 pullups 30 kb swings (55/35) 40 box jumps 50 double unders 3 rounds

WOD Friday Aug 19, 2011

Press Push Press Push Jerk Round 1: 5 reps of each at 50% of one-rep max in strict press Round 2: 4 reps of each at 60% Round 3: 3 reps of each at 70% Round 4: 2 reps of each at 80% Round 5: 1 rep of each at 90% No time component to more »

WOD Tuesday Aug 16, 2011

Part 1: WOD 6 cleans (115/75) 12 kb swings (45/35) 24 double unders AMRAP in 12 mins Note: There is a 50 burpee penalty for anyone who asks about whether or not you must perform a full front squat on a “clean.” Part 2: MobilityWOD #5

WOD Friday Aug 12, 2011

Athlete’s Choice Each class will decide on a named WOD (one of the WODs on the leaderboard). The group has 15 minutes to choose the WOD — in other words, before the end of the warmup. If no decision is made within that time the WOD will be Fran. Later classes can do a WOD more »