Friday, July 11, 2008

Friday 071108


Rest Day

Thursday, July 10, 2008

Thursday 071008



Run 10 K

Post time to comments.

Tuesday, June 3, 2008

WOD Tuesday 060308


Sorry it's been sooo long guys. Got alot of big things happening. Just got back from CrossFit certification in Golden, Co. It was awesome! The course was outstanding and as always the people were amazing!
So let's get back on it.


Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Monday, May 5, 2008

WOD Monday 030508


Happy Cinco de Mayo!
Take the day off.

WOD Sunday 050408


For time:
50 Burpees

Jump one foot above reach each rep.

Post time to comments.

Saturday, May 3, 2008

WOD Saturday 050308


Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Friday, May 2, 2008

WOD Friday 050208


"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

WOD Thursday 050108


Rest Day

Wednesday, April 30, 2008

WOD Wednesday 043008


Complete as many rounds in twenty minutes as you can of:

65 Pound Thruster, 10 reps
10 Pull-ups

Post rounds to comments:

Tuesday, April 29, 2008

WOD Teusday 042908


Sorry about this weekend guys, with the fights and all it got pretty busy!
Well anyway, here we go.

Run 5K

Post time to comments.

Thursday, April 24, 2008

WOD Thursday 042408


"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Wednesday, April 23, 2008

WOD Wednesday 022308


Rest Day

Tuesday, April 22, 2008

WOD Tuesday 042208


For time:

x 3 Rounds

10 Burpees
100 Jump Rope
50 Squats
20 Situps
25 KB Swings (L/R)
20 Pullups
20 Box Jumps
20 Pushups **400m Run**

*Post times to comments

Monday, April 21, 2008

WOD Monday 042108


Back Squat 5-5-5-5-5 reps

Post loads to comments.

WOD Sunday 042008


Shoulder press 3-3-3-3-3 reps

Post loads to comments

WOD Saturday 041908


Rest Day

Friday, April 18, 2008

WOD Friday 041808


"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Thursday, April 17, 2008

WOD Thursday 041708


"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

WOD Wednesday 041608


"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Tuesday, April 15, 2008

WOD Tuesday 041508


Rest Day