Thursday, February 28, 2013

130228

WOD
1 minute Max Rep Burpees
AMRAP in 8 minutes of:
7 Push-ups
7 KB Swings (24kg/16kg)
7 Box Jumps
1 minute Max Rep Burpees

Wednesday, February 27, 2013

130227

WOD
AMRAP in 15 minutes of:
10 Overhead Squats
15 Pull-ups
20 Double Unders

Beg (65/45)
Int   (95/65)
Adv(115/75)

Tuesday, February 26, 2013

130226

WOD
1000m Row
----------------
2 rounds of:
25 Pistols
15 Hang Cleans

Beg (95/65)
Int   (135/95)
Adv(185/115)

Monday, February 25, 2013

130225

WOD
AMRAP in 12 minutes of:
30 Clean and Jerks
30 Clean and Jerks
30 Clean and Jerks
30 Clean and Jerks

Beg (65/45)(85/55)(105/65)(115/75)
Int   (85/55)(115/75)(135/95)(165/105)
Adv(95/65)(135/95)(165/105)(185/115)

Friday, February 22, 2013

130222

WOD
5 rounds of:
20 Overhead Lunges (45/25)
10 Burpee Box Jumps (24"/20")

Thursday, February 21, 2013

130221

WOD
AMRAP in 12 minutes of:
5 Squat Cleans
7 Toes to Bar
9 Wall Ball

Beg (65/45)
Int   (135/95)
Adv(155/105)

Wednesday, February 20, 2013

130220

WOD
2 minutes to find your max Unbroken Double Unders
-----------------------------------------------------------------
21-15-9
Handstand Push-ups
Pull-ups
KB Swings (24kg/16k)
-----------------------------------------------------------------
2 minutes to find your max Unbroken Double Unders

Tuesday, February 19, 2013

130219

WOD
AMRAP in 15 minutes of:
8 Deadlifts
10 Hand Release Push-ups
12 Box Jumps (24"/20")

Beg (135/95)
Int   (225/135)
Adv(275/185)

Monday, February 18, 2013

130218

WOD
AMRAP in 12 minutes of:
3-6-9-12-15-18-21-24......
Thrusters
Bar Hop Burpees

Beg (65/45)
Int   (95/65)
Adv(115/75)

Friday, February 15, 2013

130215

WOD
1000m Row
----------------
30-20-10
Overhead Lunges (45/25)
Push-ups
-----------------
150 Double Unders

Thursday, February 14, 2013

130214

2012 CrossFit Open WOD 12.3
WOD
AMRAP in 18 minutes of:
15 Box Jumps (24"/20")
12 Push Press (115/75)
9 Toes to Bar

Wednesday, February 13, 2013

130213

WOD
AMRAP in 12 minutes of:
5 Hang Squat Clean
20 Double Unders
10 Pull-ups

Beg (95/65)
Int   (135/95)
Adv(155/105)

Tuesday, February 12, 2013

130212

WOD
3 Rounds of:
AMRAP in 5 minutes of:
5 Burpees
7 Pull-ups
9 KB Swings (55/35)
1 minute rest between AMRAP's

Monday, February 11, 2013

***REMINDER***

We are closed today for the Stat Holiday. We will be back to normal hours tomorrow! Enjoy your family day!

Friday, February 8, 2013

130208

WOD
10,9,8,7,6,5,4,3,2,1
Clean and Jerks
30 Double Unders between rounds
Beg (95/65)
Int   (135/95)
Adv(165/105)

Thursday, February 7, 2013

130207

WOD
21-18-15-12-9-6-3
Overhead Squat (95/65)
Knees to Elbows
Box Jumps (24"/20")

Wednesday, February 6, 2013

130206

WOD
AMRAP in 12 minuted of:
3 Power Clean
5 Handstand Push-ups
7 Bar Hop Burpees

Beg (95/65)
Int   (155/105)
Adv(185/115)

Tuesday, February 5, 2013

130205

WOD
1000m Row
-----------------
4 Rounds of:
12 Thrusters
10 Pull-ups

Beg (65/45)
Int   (95/65)
Adv(115/75)

Monday, February 4, 2013

130204

WOD
2 minutes max rep Manmakers (45/25)
AMRAP in 8 minutes of:
20 Double Unders
7 Toes to Bar
2 minutes max rep Manmakers (45/25)

Friday, February 1, 2013

130201

WOD
5 Rounds of:
9 Deadlifts
7 Hang Power Cleans
6 Front Squats
3 Push Press

Beg (95/65)
Int   (135/95)
Adv(155/105)