WOD – 04-24-2015

Deadlift 5-5-5-5-5 then: "PILLOW FIGHT" AMRAP in 6 Minutes: 6 Deadlifts (185/135 lbs) 6 Burpees Over Bar 3 Minute Rest AMRAP in 6 Minutes: 10 Kettlebell Swings (70/53 … [Read more...]

WOD – 04-22-2015

Every Minute on the Minute for 15 Minutes - Rotate Through: 25 Seconds Handstand Hold 25 Seconds Hollow Body Hold 25 Second Wall-Facing Handstand Hold then: "PLATING UP" For … [Read more...]

WOD – 04-17-2015

Bench Press build to a heavy triple *close grip only then: "OUCHTOWN" 4 Rounds for Time: 1 Minute Max Wallballs 1 Minute Rest 1 Minute Max Burpees 1 Minute … [Read more...]

WOD – 04-15-2015

Pullup Work *15 minutes to work on kipping, strict and/or modifications then: "AUSSIE" AMRAP in 8 Minutes: 3-6-9-12-15-18...etc Hang Power Cleans (135/95 lbs) Burpees Post … [Read more...]

WOD – 04-04-2015

"SATURDAY FUNDAY" AMRAP in 12 Minutes: 50 Wallballs (20/14 lbs) 40 Kettlebell Swings (53/35 lbs) 30 Burpees 20 Pullups 200m Run Post rounds and reps to Beyond The … [Read more...]

WOD – 04-03-2015

In Teams of 2: Each Complete 3 Rounds: 2 Minute Max Calorie Row 2 Minute Rest 2 Minute Max Burpees 2 Minute Rest then: "MINI FRAN" Every Minute on the Minute for 8 … [Read more...]

WOD – 03-27-2015

Push Press *build to a heavy 5 then: "OLD DARBY" For Time: 3 Rounds: 10 Burpees 10 Pullups 3 Minute Rest 3 Rounds: 10 Goblet Squats (70/53 lbs) 10 Kettlebell Swings … [Read more...]

WOD – 03-14-2015

WLC BASELINE AMRAP in 11 Minutes: 800m Run 25 Pushups 50 Situps 75 Squats As Many Burpees As Possible in the Remaining Time Post reps to Beyond The … [Read more...]

WOD – 03-13-2015

OPEN WOD 15.3 AMRAP in 14 Minutes: 7 Muscleups 50 Wallballs (20/14 lbs) 100 Doubleunders Post to rounds and reps to Beyond The Whiteboard. CrossFit Lite: Skill: Pullups / Ring … [Read more...]

WOD – 03-11-2015

Snatch Complex Snatch Deadlift + Hang Power Snatch + Overhead Squat 1-1-1-1-1-1-1 then: "WRANGLER" 3 Rounds for Time: 20 Overhead Squats (95/65 lbs) 800m Run Post loads and … [Read more...]