• WOD 4/3/14

    Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups

  • WOD 2/6/14

    Eva 5 rounds of: 800m run 30 kettlebell swings 53/35 30 pull-ups

  • WOD 2/3/14

    The Seven CrossFit WOD: Seven rounds, for time. 7 handstand push ups 7 thrusters 7 knees to elbows 7 deadlifts 7 burpees 7 kettlebell swings 7 pull ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009. Killed in the attack were

  • WOD 2/1/14

    Murph * 1 mile run * 100 pull-ups * 200 push-ups * 300 squats * 1 mile run

  • WOD 1/31/14

    Happy Birthday Daniel!!!! Fight Gone Bad 3 rounds, rotate each minute: * Wall ball, 20 pound ball, 10′ target * 75 pound sumo deadlift high pull * Box jump, 20″ box * Push press 75 pounds * Row (count calories) * Rest

  • WOD 1/30/14

    Five rounds for time: 10 Hang Power Cleans 135/85 10 Bar Facing Burpees 400 m run

  • WOD 1/29/14

    Mary 20 min AMRAP 5 Handstand push-ups 10 1-legged squats 15 pull-ups

  • WOD 1/28/14

    “The Bear Complex” 5 Rounds of 7 sets of: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Each combination of the five movements is considered one repetition. You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets.

  • WOD 1/27/14

    5 rounds for time: 30 Slam Ball Over Shoulder 40/20 20 Mountain Climbers 20 Sit Ups http://m.youtube.com/watch?v=vxpkFHPBsFQ

  • WOD 1/25/14

    Saturday WOD 7:30 & 9:00 only Bring a friend! 5 rounds for time 5 Burpees 10 Box jumps 24/20 15 Double Unders 20 Slam Balls 40/20 15 Walking Lunge steps 10 Kettle Bell Swings 53/35 5 Knees to Elbows 400 m run