February 2012 CrossFit WODs

Tuesday, 28 February 2012 by

February 29 – “Annie Likes Helen” 400 M Run 21 KBS 53/35 12 Pull Ups 50-40-30-20-10 Double Unders Sit Ups 12 Pull Ups 21 KBS 53/35 400 M Run February 28 – 20 Min AMRAP 30 Med Ball Cleans 20/14 20 DB Push Press 40/25 10 Pull Ups February 27 – 800 M Run –

January 2012 CrossFit WODs

Thursday, 09 February 2012 by

January 31 – 5 RNDS 21 Back Squats 135/95 12 K2E 400 M Run January 30 – 7 RNDS 7 Front Squats 165/115 7 CTB Pull Ups January 28 – 24 Min AMRAP 250 M Row 7 Thrusters 135/95 14 T2B 200 M Run 7 Burpees 14 Box Jumps 24/20 January 27 – For Time

December 2011 CrossFit WODs

Tuesday, 06 December 2011 by

December 28 – Snatch Balance – 1 rep Max Weight – THEN 5 RNDS 9 Deadlifts 135/95 6 Hang Power Snatch 135/95 3 Overhead Squats 135/95 December 27 800 M Run 30 Power Cleans 135/95 400 M Run 20 Power Cleans 200 M Run 10 Power Cleans December 24 – 12 Days of Christmas 1

Thanksgiving Holiday WODs

Tuesday, 22 November 2011 by

We will have one class on Thanksgiving from 8 am- 9:30 am! Here are some fun WOD’s to do whilst we are closed for the Holiday on November 25th, 26th and 27th. Invite some friends to the local track or to your garage and have fun!! Don’t forget to warm up properly!! Happy Thanksgiving everyone!!

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June 2011 CrossFit WODs

Sunday, 19 June 2011 by

June 30 – Front Squat- 3-3-3-3-3-3-3 June 29 – 3 RNDS 18 Deadlifts 225/185 18 Wall Balls 20/14 200 M Run June 28 – 2 RNDS 30 Pull Ups 30 HSPU (Sub Press) 800 M Run June 27 – On the Min for 3o Min- Score total RNDS 1 Thruster 115/105 2 Clean 3 Burpees

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