5 rounds for time
5 HSPU
10 pull-ups
15 SDHP (70/55)
20 Dubs
12.14.2011
7.15.2011
6.28.2011
Fifties
For time:
50 Box Jumps, 24 inch box
50 Jumping Pull ups
50 Kettlebell Swings, 25/35
Walking Lunges, 50 steps
50 Toes 2 Bar
50 Push Press, 45#/33# bar
50 RDL's 45#/33# bar (bar to shin)
50 Wall Balls
50 Burpees
50 Double Unders
Post time to comments...
50 Box Jumps, 24 inch box
50 Jumping Pull ups
50 Kettlebell Swings, 25/35
Walking Lunges, 50 steps
50 Toes 2 Bar
50 Push Press, 45#/33# bar
50 RDL's 45#/33# bar (bar to shin)
50 Wall Balls
50 Burpees
50 Double Unders
Post time to comments...
6.21.2011
5.23.2011
Kelley's Back & He's Gonna Be In Trouble...
5 Rounds
200 Meter Run
10 Deadlift 185/275
15 Push Press 65/95
Post time to comments...
200 Meter Run
10 Deadlift 185/275
15 Push Press 65/95
Post time to comments...
5.10.2011
WOD from 5/9/10
AMRAP 20 Minutes
5 CTB Pull Ups
10 Wall Balls
15 KBS 35/55
This is how tough we are...
Post rounds to comments...
5 CTB Pull Ups
10 Wall Balls
15 KBS 35/55
This is how tough we are...
Post rounds to comments...
5.05.2011
Painstorm
100 Squats
90 Dubs/450 Singles
80 Pushups
70 Situps
60 Jumping Pullups
50 Thrusters (35/45)
40 Lunges
30 Box Jumps
20 DB Deadlifts (30/50)
10 HSPU/Strict Press (15)
Compared times to 11.10.2009
Post time to comments...
90 Dubs/450 Singles
80 Pushups
70 Situps
60 Jumping Pullups
50 Thrusters (35/45)
40 Lunges
30 Box Jumps
20 DB Deadlifts (30/50)
10 HSPU/Strict Press (15)
Compared times to 11.10.2009
Post time to comments...
4.25.2011
4.19.2011
Hefty Hefty
5 Rounds:
5 Power Cleans 95/135
10 Front Squat 95/135
5 Push Jerk
20 Pull Ups
90 Second Rest in between rounds
This was Cheikh's idea of an "after workout endurance test". Obviously Lisa's center of gravity was a little thrown off being 4 1/2 months preggo. But Moriah, Becca, & Cheikh look fantastic!!!
Post time to comments...
5 Power Cleans 95/135
10 Front Squat 95/135
5 Push Jerk
20 Pull Ups
90 Second Rest in between rounds
This was Cheikh's idea of an "after workout endurance test". Obviously Lisa's center of gravity was a little thrown off being 4 1/2 months preggo. But Moriah, Becca, & Cheikh look fantastic!!!
Post time to comments...
4.11.2011
4.07.2011
winey winey
5 rounds:
Run 200
10 Goblet Squats 35/55
15 Wall Balls
20 Push Ups (new crossfit standard)
Post time to comments winers... :-)
Run 200
10 Goblet Squats 35/55
15 Wall Balls
20 Push Ups (new crossfit standard)
Post time to comments winers... :-)
4.05.2011
3.31.2011
Fake Bake Adam
AMRAP 20 Minutes
5 Deadlifts 65/95
5 Power Clean 65/95
5 Thrusters 65/95
5 Back Squats
Post time to comments...
5 Deadlifts 65/95
5 Power Clean 65/95
5 Thrusters 65/95
5 Back Squats
Post time to comments...
3.29.2011
3.16.2011
Heavy Hitter
5 Rounds:
10 Back Squats (body weight)
10 Kettle Swings (75/55)
Compare times to 8/13/2009
Post time to comments...
10 Back Squats (body weight)
10 Kettle Swings (75/55)
Compare times to 8/13/2009
Post time to comments...
3.15.2011
3.10.2011
It's the Final Countdown
10,9,8,7,6,5,4,3,2,1
Pull Ups
Lunges (each leg)
Gut Busters
Front Squat 95/135#
Burpees
Post time to comments...
Pull Ups
Lunges (each leg)
Gut Busters
Front Squat 95/135#
Burpees
Post time to comments...
3.09.2011
WOD
2 RFT
53 Dubs
5 Ring Dips
53 Squats
3 HSPU
53 Sit Ups
5 Ring Dips
53 KBS's 35/55
3 HSPU
Post time to comments...
53 Dubs
5 Ring Dips
53 Squats
3 HSPU
53 Sit Ups
5 Ring Dips
53 KBS's 35/55
3 HSPU
Post time to comments...
3.03.2011
TABATA
TABATA
Push Ups
Hollow Rocks
Shoulder Press 45/65
Pull Ups
*8 rounds each station, work 20 sec. rest 10 sec.
count Total reps
Post rounds to comments...
Push Ups
Hollow Rocks
Shoulder Press 45/65
Pull Ups
*8 rounds each station, work 20 sec. rest 10 sec.
count Total reps
Post rounds to comments...
3.02.2011
3.01.2011
WOD from 2/28/11
150 Goblet Squats 35/20
130 Jumping Pull Ups
110 Push Press 65/45
90 DB Deadlift 55/35
70 Burpees
Post time to comments...
130 Jumping Pull Ups
110 Push Press 65/45
90 DB Deadlift 55/35
70 Burpees
Post time to comments...
2.23.2011
2.22.2011
2.21.2011
I'm Baaaaack!
Run 800
9 front squats
9 burpees
9 deadlifts
Run 400
15 front squats
15 burpees
15 deadlifts
Run 200
21 front squats
21 burpees
21 deadlifts
Post time to comments...
9 front squats
9 burpees
9 deadlifts
Run 400
15 front squats
15 burpees
15 deadlifts
Run 200
21 front squats
21 burpees
21 deadlifts
Post time to comments...
2.03.2011
Running Down
800M Run
10 Front Squat 95/135
10 HSPU
400M Run
10 Front Squat 95/135
20 Pushups
200M Run
10 Front Squat 95/135
30 Push Press 45/65
Post time to comments...
10 Front Squat 95/135
10 HSPU
400M Run
10 Front Squat 95/135
20 Pushups
200M Run
10 Front Squat 95/135
30 Push Press 45/65
Post time to comments...
Max Effort
from 2/2/11
Max out on following lifts:
Deadlift
Strict Shoulder Press
Back Squat
Post max to comments...
Max out on following lifts:
Deadlift
Strict Shoulder Press
Back Squat
Post max to comments...
2.02.2011
No More Snow!
21-18-15-12-9-6-3
Burpees
Pull-ups
GHSU
Walking lunges (per leg no weight)
Post time to comments...
Burpees
Pull-ups
GHSU
Walking lunges (per leg no weight)
Post time to comments...
1.31.2011
1.28.2011
Jesse's Concoction
4 RFT
5 Pull ups
10 Deadlift 185/135
15 KTE
20 Overhead Walking Lunges 35/45
30 Dubs
Post time to comments...
5 Pull ups
10 Deadlift 185/135
15 KTE
20 Overhead Walking Lunges 35/45
30 Dubs
Post time to comments...
1.27.2011
Moriah Money Maker
20 Push Ups
Run 200m
20 Squats
Run 200m
20 Back extensions
Run 200m
20 Burpees
Run 200m
20 Gut busters
Run 200m
20 Box jumps (24″)
Run 200m
20 Walking Lunges (10 each leg)
Run 200m
Post time to comments...
Run 200m
20 Squats
Run 200m
20 Back extensions
Run 200m
20 Burpees
Run 200m
20 Gut busters
Run 200m
20 Box jumps (24″)
Run 200m
20 Walking Lunges (10 each leg)
Run 200m
Post time to comments...
1.26.2011
1.25.2011
Kelley Schmelley
3 RFT
15 Power cleans 95/135
20 Kettle Bell Swings
20 Pull ups
30 Jumping split lunges (15 each leg)
Post time to comments....
15 Power cleans 95/135
20 Kettle Bell Swings
20 Pull ups
30 Jumping split lunges (15 each leg)
Post time to comments....
1.20.2011
Shortie
4 Rounds of:
10 Wall Balls
10 weighted lunges 20/30 (each leg)
10 Sit Ups
10 Dips
Post time to comments...
10 Wall Balls
10 weighted lunges 20/30 (each leg)
10 Sit Ups
10 Dips
Post time to comments...
1.19.2011
WOD
4 RFT
400m run
15Push Press (95/65)
15 Pull Ups
15 Hand Stand Push Ups
15 V-Ups
post time to comments...
400m run
15Push Press (95/65)
15 Pull Ups
15 Hand Stand Push Ups
15 V-Ups
post time to comments...
1.18.2011
Linda
10-9-8-7-6-5-4-3-2-1 of
1.5 times body weight deadlift
Body Weight Bench
¾ Body Weight Hang Cleans
Post time to comments...
1.5 times body weight deadlift
Body Weight Bench
¾ Body Weight Hang Cleans
Post time to comments...
1.14.2011
Team Challenge
100 reps total as a team of the following lifts:
Shoulder press
Air Squats
Burpees
Hollow rocks
Kettle Bell Swings
Then a mile as a team (each member sprints 200, then next member sprints, yada yada, yada)
Post team times to comments...
Shoulder press
Air Squats
Burpees
Hollow rocks
Kettle Bell Swings
Then a mile as a team (each member sprints 200, then next member sprints, yada yada, yada)
Post team times to comments...
1.13.2011
300
25 pull ups
50 deadlift 135/95
50 push ups
50 box jumps
50 dumbbell clean and press 30lbs guys
50 floor wipers
25 pull ups
Post tiem to comments...
50 deadlift 135/95
50 push ups
50 box jumps
50 dumbbell clean and press 30lbs guys
50 floor wipers
25 pull ups
Post tiem to comments...
1.12.2011
Welcome Amina!!!
21-15-9-3
Wallballs
Weighted walking lunges 20/30
Burpees
Thrusters 65/95
Post time to comments...
Wallballs
Weighted walking lunges 20/30
Burpees
Thrusters 65/95
Post time to comments...
1.10.2011
1.07.2011
WOD
3 RFT
15 SDLHP 65/95
10 1 Arm D.B. Snatches (10 each arm) 20/30
5 L pull-ups
5 HSPU
Post time to comments...
15 SDLHP 65/95
10 1 Arm D.B. Snatches (10 each arm) 20/30
5 L pull-ups
5 HSPU
Post time to comments...
1.06.2011
1.05.2011
WOD
10 HSPU
10, 9, 8.......3, 2, 1
Deadlifts 135/185
KB Swings 53/70
finish with
10 HSPU
Post time to comments...
10, 9, 8.......3, 2, 1
Deadlifts 135/185
KB Swings 53/70
finish with
10 HSPU
Post time to comments...
1.04.2011
1.03.2011
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