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Fall Down, Get Up

WOD 6/1/12 15 Min to Establish a 3RM Power Clean – Must be touch and go at the bottom, cannot pass through a squat.   4 rounds for total working time of: 30 Split Jumps (total) 10 [...]

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Worthwhile

WOD 5/31/12 15 minutes to establish a 1RM Push Jerk & Split Jerk. Check out the photos of each to see a breakdown of each movement.   3 rounds for time of: Run 400m 20 KB Swings 55/35 15 [...]

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Expect Community

WOD 5/30/12 15 minutes to establish a 1RM Power Clean + Hang Squat Clean.   Power clean must be caught above parallel in the squat, the hang squat clean must pass below parallel in the [...]

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To The Rocker

Back Squat: 1X5 @ 60% 1X3 @ 70% 1X2 @ 80% 1X2 @ 90% 1X1 95% – rest 2 min. between each set.   20 minutes to get as far as possible in the ladder: 30′ Broad Jumps 20 Russian KB Swings (70/55) [...]

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Optic

WOD 5/25/12 3x200m Sprints – Rest by walking back to start   “Running Annie” 50-40-30-20-10 Double Unders Sit-Ups Run 200m after each round     For Memorial Day, [...]

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Get It Back

WOD 5/24/12 Overhead Squat 5-5-5-5-5   “Nancy” 5 Rounds: 400m Run 15 Overhead Squats (95/65)   For Memorial Day, Monday, May 28 we will have a limited schedule and only have [...]

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Motivation

 WOD 5/23/12 Deadlift 5-5-5-5-5 Start around 65% of your max and try to finish around 85% of your max deadlift   10-8-6-4-2 Deadlifts(225/155) Burpees Handstand Push-Ups 200m run after each [...]

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Paleo Workshop

We will be hosting a workshop on Paleo/Primal nutrition on Tuesday, May 29 at 8pm. The workshop will be hosted by Brittany Stephenson from CrossFit Mid-County, check out her website Being [...]

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WOD Squad

WOD 5/22/12 Back Squat: 2X5 @ 65 3X5 @ 70% rest 2 min. between each set.   4 rounds for total time of: Run 200m 10 Inverted Burpees 10 Thrusters 115/75# Rest 2 minutes. Notes: There is a 25 [...]

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