Make Up Day – May 23, 2013
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Bench Press 2-2-2-2-2-2 then weighted ring dip 5-5-5-5 Complete 3 rounds for time of 75…
Daily WOD – May 22, 2013
Yay Burpees! Beginner: Complete 100 burpees for time Intermediate: Complete 150 burpees for time Advanced: Complete 200 burpees for time WOD Notes: We can scale the number of burpees to 150 or 100 depending on…
Daily WOD – May 21, 2013
Complete 3 rounds for time: 15 thrusters (135/95# NTE 70% 1RM) 15 box jumps (30/24")
Daily WOD – May 20, 2013
Sumo-deadlift 3-3-3-3-3 Then 10 hill sprints Community Notes: Happy birthday Craig!!! Memorial Day Note: We split the May 27 Murph WOD into 4 time slots - 9:00, 9:30, 10:00, and 10:30am. Whichever slot you sign…
Sunday Football WOD – May 19, 2013
EMOM for 12 minutes: 10 KB Swings (70/53#) 60 yd shuttle run WOD Notes: If any minute you fail to complete the full round, the WOD turns into an AMRAP. You'll keep going and see how…
Daily WOD – May 18, 2013
Complete 3 rounds for time of: 75 double unders 15 strict pull ups 400m run Community Notes: Happy Birthday Emily Levy!!
Daily WOD – May 17, 2013
Bench Press 2-2-2-2-2-2 Then Weighted ring dip 5-5-5-5
Local Events & Opportunities!
Get involved in the CrossFit community! Here are some upcoming opportunities to work out, cheer, judge, and compete! WORK OUT - May 18 - CrossFit Rage First Anniversary Celebration. Opening remarks at 9:15am, Beginner WOD…
Make Up Day – May 16, 2013
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: 3 rounds, each for time: 10L/10R KB snatch (53/35#), 20 wallballs (20/14# to 10/9'), 20…
Daily WOD – May 15, 2013
Complete 42-30-18 reps for time of: Deadlift (135/95#, NTE 40% 1RM) Vertical jump (16/12") WOD Notes: Anyone figure out the rep scheme? There are a lot of deadlifts today, so be sure to pick a…