Monthly Archives: April 2012

Monday

On the minute for 20 min: 3 GTO 115/85 3 burpees 3 GTO Strength: F.Squat 5 3 2 1 1 Today is the last day to get on the Founders fee discount of $150 per month per person. Rates will be going up after Tuesday. If you want to lock yourself in at this price… Read More »

Category: WOD

Saturday Filthy or Dirty

                Saturday 9am Crossfit 50 box jumps 24”/18” 50 jumping pull ups 50 kb swings 53/35 50 steps walking lunge 50 knees to elbow 50 push press 45/33 (don’t drop bare barbells) 50 back extensions 50 wall ball shots 20/14 50 burpees 50 DU Dirty 30 is the… Read More »

Category: WOD

QT

                10 RFT 6 Thrusters 95/65 7 TTB (toes to bar) 8 Pull ups 100 m sprint (2nd speed bump and back)

Category: WOD

Snatch Practice

            For time: 15 12 9 6 3 Hang Snatch / Burpee Snatch  1 1 (1)  Attention all members: Make it in for this workout. The snatch is a fun and challenging movement. If you are unfamiliar with the snatch that is more the reason to make it in and… Read More »

Category: WOD

nicole

            20 min amrap pull ups 400 m run  

Category: WOD