Friday, May 27, 2011

A little more hamstring work

Todays WOD is another one for the hams and then we get a rest. Don't forget we are open all classes Monday.

5 rounds
5 back squats 115#/85#
4 sets of Tabata on the rower
score calories

Wednesday, May 25, 2011

airdyne anyone

Who loves the airdyne say I!!! Oh and some weight too, hows your forearms doing, mine are still burnin' yeehaw!

:30 airdyne
100 M OH carry (45#'s/25#s)
100 M pinch farmers carry
1:00 airdyne
100 M OH carry
100 M pinch
1:30 airdyne
100 M OH
100 M farmers
2:00 airdyne
100 M OH
100 M farmers
2:30 airdyne
100 M OH
100 M farmers

Tuesday, May 24, 2011


A big thanks goes out to Dodd (a coach from the old gym in Tri-Cities) for this WOD. He really enjoys the heavy lifting. Good push guys, another two hard ones coming up this week and then we step into our back off week. This coming back off is going to be a little different. We will have Yoga on Tuesday but the rest of the week will have programmed WOD's that are just a little lighter, less intense and a little shorter.

Clean and jerks 135#/85#

Monday, May 23, 2011

A simple WOD

Nothing too crazy today, just keeping you fresh for tomorrows WOD, it's going to be awesome.

Superset of 3
push press X2
push jerk X4
push ups X10

3 K row for time

Friday, May 20, 2011


A nice easy one for the end of the week today hope everyone enjoys their weekend and we'll see ya all monday.

OH squat

20 Box Jumps
2 Muscle ups
15 GHD sit ups

19 b.j.
2 m.u.
14 GHD

18 b.j.
2 m.u.
13 GHD
continue to

15 b.j.
2 m.u.
10 GHD

Thursday, May 19, 2011

Weds WOD

Today was a great WOD all of my weaknesses yay me!

AMRAP in 20 min:
200 M sprint
rounds 1,3,5,7,9,11...25 wall balls
rounds 2,4,6,8,10.....25 push ups

Tuesday, May 17, 2011

A little bit of Mary in the WOD

Todays WOD was a little of this and that, I liked it and think we need more mixed up benchmarks. Congrats to Camey who got her double unders today YAY!!!!! and to all of you out there who were fully Rx'd on the pistols nice job!!!

50 double unders
1 round of Mary
60 double unders
1 round of Mary
70 double unders
1 round of Mary
80 double unders
1 round of Mary

Monday, May 16, 2011

A little different # scheme

Todays WOD changed the numbers a little just to add that extra intensity, you know, because I want to make sure its a good challenge for everyone.

15 min to find 3 RM on cleans
rest 4 min subtract 10% and rep out
rest 4 min subtract 20% and rep out

Kettlebell swings 55#/35#
Toes to bar
calories on the rower

Saturday, May 14, 2011

Prowler anyone

OK so I am a little bummed that I missed this one but I will be making it up because it looked like some serious CrossFit fun! We now have enough tires for everyone YAY of all different weights so there's no excuse why you can't flip one, now all we need are a few more prowlers. (Scores posted soon sorry.)

4 rounds in relay form
40 M prowler
40 M tire flip
manmakers until your turn

Wednesday, May 11, 2011

Tabata for the Triceps

Todays tabata really burned out the tri's a little more than I was thinking they would but its great to see so many of you on the Rx list. Nice work!

WOD: tabata
high hurdle burpees
ring dips
jumping wall balls
ballistic push ups

**check out "comments" below for the scores

Tuesday, May 10, 2011


Im sorry all but in the camera confusion that I seem to be having lately, I forgot to put the memory card back into the camera, I know total space, but I'll try to have the pics posted off the camera tomorrow night.
Todays WOD was a good stamina builder too bad so many of you missed it.

4 rounds
1 minute airdyne
1 minute double unders
400 M run

Score the double unders

Monday, May 9, 2011

Hey another opener

Here's another games opener and it's not that bad it's only 7 minutes, and you don't feel like you're going to die at least not until you get to about the 12's. Everyone did great and I think Tony's pic explains it all, by the way nice job on Rx'd Tony, I think that's your 1st weighted Rx'd WOD! What a good one to welcome everyone back from Back off week.

AMRAP in 7 Minutes:
3 Thrusters, 3 pull ups (100#/65#)
6 thrusters, 6 pull ups
9 thrusters, 9 pull ups
and so on adding 3 every round