Blog Articles

WOD – Sept. 20

Date: September 20, 2009  Author: admin Leave a comment

AMRAP in 20 minutes:

50 Walking Lunges
50 Double Unders

WOD – Sept. 19

Date: September 19, 2009  Author: admin Leave a comment

Got this one from our friends at Firepower CrossFIt.

3 Rounds for time:

21 KB Squat Snatch (Right Arm) – 1 pood
15 KB Turkish Get Ups (Right Arm) – 1 pood
21 KB Squat Snatch (Left Arm) – 1 pood
15 KB Turkish Get Ups (Left Arm) – 1 pood

WOD – Sept. 18

Date: September 18, 2009  Author: admin Leave a comment

Your choice:

Row 5km for time

or

Run 5km for time

WOD – Sept. 17

Date: September 17, 2009  Author: admin Leave a comment

4 Rounds for time:

25 Ring Dips
15 Thrusters – 135lbs/95lbs

WOD – Sept. 16

Date: September 16, 2009  Author: admin Leave a comment

AMRAP in 20 mins.

21 Pull-Ups
15 Deadlifts – 155lbs/135lbs
9 Double Unders

WOD – Sept. 15

Date: September 15, 2009  Author: admin Leave a comment

5 Rounds for time:

30 Front Squats 135bs/95lbs
Run 400m

WOD – Sept. 14

Date: September 14, 2009  Author: admin Leave a comment

Watch a video for this workout“Mary”

5 Handstand push-ups
10 single-leg squats
15 pull-ups
As many rounds as possible in 20 minutes

WOD – Sept. 13

Date: September 13, 2009  Author: admin Leave a comment

20 rounds of:
5 pull-ups
10 push-ups
15 air squats

WOD – Sept. 12

Date: September 12, 2009  Author: admin Leave a comment

4 Rounds for time:

21 Knees to Elbows
15 Bench press – 135lbs/95lbs
Run 400m

WOD – Sept. 11

Date: September 11, 2009  Author: admin Leave a comment

“Karen”

150 wall ball shots
For time