Posts

WOD 8/14/11

3 rounds of: Row 30 seconds @95% effort;60 seconds rest Power Clean-1/1/1 3 rounds of: 30 seconds max rep- Burpees;90 seconds rest 4 rounds of: 1 min max rep- 15 Wall Ball (20/12lbs)/ 1 Rope Climb;60 seconds rest New T-Shirts are in.. Including…

WOD 4/23/11

Warm Up- Coaches Choice 3 RFT of: Row 500M/ 12 Push Jerk (95/45lbs)/ 21 Pull Ups 5 Burpees on the minute for 5 minutes 10 minute AMRAP of: Rope Climb

WOD 4/23/11

Warm Up- Coaches Choice 3 RFT of: Row 500M/ 12 Push Jerk (95/45lbs)/ 21 Pull Ups 5 Burpees on the minute for 5 minutes 10 minute AMRAP of: Rope Climb

WOD 4/19/11

Warm Up- Coaches Choice For Time: 70 Burpee/60 Ab Mat Sit Ups /50 K.B. Swings /40 Pull Ups /30 HSPU's

WOD 4/13/11

Games Open WOD Week 4 AMRAP in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs/90lbs) 10 Muscle-ups Courtesy of CrossFit HQ           Check out this video on YouTube  

WOD 4/13/11

Games Open WOD Week 4 AMRAP in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs/90lbs) 10 Muscle-ups Courtesy of CrossFit HQ           Check out this video on YouTube  

WOD 4/8/11

Warm Up- Coaches Choice AMRAP in 4 min of: 5 Toes to Bar/5 Power Clean (135/85)/5 Burpees Rest 1 minute X's 5 Rounds

WOD 2/22/11

50 GHD Sit Ups for time Zercher Grip Squat- 5/5/5/3/3/3 5 RFT of: 20 Burpee/ 10 Dead Hang Pull Up

LOE 6/20/10

LOE 6/20/10 Warm UP- Dynamic and Static Flexibility Rope 3 minutes 3 X 3 each (Lvl 1 sets across/Lvl 2 Max Effort) Clean/Hang Clean/Power Clean/Hang Power Clean Box Jump Tabata 3 rounds for time 10 Burpees 10 Forward Rolls 20 1 Leg…

LOE 6/11/10

Out Side WarmUp- Dynamic and Static Flexability S.B. Hill Run 3 minutes moderate intensity 30 seconds each X 6 rounds- K.B. High Pull/Burpee/Jack Knife Rest 30 seconds after each round S.B. Hill Run 3 minutes High intensity S.B. Over Head…

Post WorkOut Observations 2/28/10

Filthy Gorilla Well Today's workouts produced lot's of smiles.  The athletes worked really hard and had a great time doing it. First up Ricardo and EdK did, 3 min Jump rope followed by 21-15-9 Gorilla Cleans 16kg and Burpees couplet, then 3…