Monthly Archives: July 2012

Met Work

                For time: Run 1 mi (rest 2 min) Run 1000 m (rest 1 min) Run 400 m (rest 30 sec) Sprint 100 m (post time) 5 min rest Row 3 x 500 m (Rest 3 min between efforts) post total times for combined score

Category: WOD

JJ

                      1 to 10  Power snatch 35/65/115 10 to 1  box jump burpee 24”/20” Strength: BP 5 x 65% 5 x 75 5 x 85

Category: WOD

Saturday Mop Up!

                  Saturday Morning Mop up! Free wod for anyone who wants to come by and give Crossfit a    try.

Category: WOD

Friday HH – 4

                      5 RFT 12 kb thruster 35/26 (12 each side) 12 ring dips 400 m run Strength: DL (5) x 65 x75 x 85 Bring a Friend on Friday night at 6pm for a workout and refreshments that follow.

Category: WOD

BB Active

              12 min amrap: 3 C&J 4 Burpees 40 DU Strength: Press 5 5 5+ /  3×10@50

Category: WOD

Opening Day & Happy Birthday Squirrel!

                  Run like the ponies! 10 Rds 6 pull ups / 12 push ups / 18 squats 1000 m run 5 rds 8 pull ups / 14 push ups / 20 squats 1000 m run 3 rds  10 pull ups / 16 push ups / 24 squats… Read More »

Category: WOD