Football WOD – Oct 26, 2014
Complete 5 rounds: 10R/10L box step ups (135/95# to 20/16") 10 evil wheels Max consecutive strict pull ups Rest 60 seconds between each round. Record total pull ups completed. Community Notes: Happy Birthday Jimbo!!
Daily WOD – Oct 25, 2014
Partner Interval AMRAP in 17 minutes: 15 shuttle runs (10yds) 15 KB thrusters (53/35#) 15 lateral plyo skier jumps (24/20") Notes: Partner 1 completes shuttle runs, then partner 2 completes shuttle runs, then partner 1 completes…
Daily WOD – Oct 24, 2014
Deadlift 5x10 (70%) Then 100 yd prowler push (50% deadlift)
Make Up Day – Oct 23, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "Mary" - AMRAP in 20 minutes of 5 HSPU, 10 pistols, 15 pull ups Hang…
November Schedule & Events
Mark your calendars for these important dates in November! Nov 1 - We moved our Halloween WOD from Friday 10/31 to Saturday 11/1. This is a WOD you don't want to miss!! Wear a costume for a…
Daily WOD – Oct 22, 2014
Inverse Banded Back Squat 10x1 (100% 1RM) Then 400m sled drag (25% SDC) Customfit Notes: Customfit has a new site with some new options. Orders for next week are due tonight (Tuesday) by midnight. Check…
Daily WOD – Oct 21, 2014
"D.T." Complete 5 rounds for time of: 12 deadlifts (155/105#) 9 hang power cleans (155/105#) 6 push jerks (155/105#) Community Notes: Happy Birthday Tav!!
Daily WOD – Oct 20, 2014
Complete for time: 800m run 60 ?? 50 ?? 40 ?? 30 ?? 20 ?? 800m run Choose your own WOD! You can choose from KB swings (53/35#), Russian twists (45/25#), wallballs (20/14# to 10/9'),…
Football WOD – Oct 19, 2014
AMRAP in 12 minutes of: 4 power cleans (65%) 10 burpees
Daily WOD – Oct 18, 2014
Hang Clean 7x3 (75% 1RM) Then 20 skin the cats NFT Community Notes: Happy Birthday Steve K!! Good luck to Erin, Dave and Jimbo as they head to CrossFit KOP for the Superfit Games!