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WODs

  • Today’s WOD

    By Tim | In WOD | on April 13, 2011

    Front Squats 3-3-3-3 Straight set of 85% of your one rep max

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  • Testimonial : Rick L.

    By admin | In Testimonials | on April 13, 2011

    I was your typical male that you would see in the gym.  I would run on the treadmill, do bicep curls and tricep pushdowns, and bench press.

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  • Testimonial : Craig H.

    By admin | In Testimonials | on April 13, 2011

    I have been CrossFitting Since 2009. I was bored of the same old push this, pull that, spend 1+ hour at a gym scenario. I was introduced to CrossFit from a friend/co-worker. I was VERY intimidated at first

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  • Today’s WOD

    By Tim | In WOD | on April 12, 2011

    AMRAP 15 mins. 5 Pull ups 10 one arm overhead kettlebell squats (5 each arm)  1.5/1 pood 15 Box Jumps (24″/20″)

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  • Today’s WOD

    By Tim | In WOD | on April 11, 2011

    For time: 12-9-6 Deadlift 225#/135# Burpees 12-9-6 Row for calories Kettlebell swings  1.5/1 12-9-6 Ball slams 20#/14# 24-18-12 Double Unders

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  • Today’s WOD

    By Tim | In WOD | on April 10, 2011

    CrossFit Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of: 165 pound Squat clean 165 pound Jerk  

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  • Today’s WOD

    By Jen | In WOD | on January 2, 2011

    Strict Press 5-3-3-1-1-1 The first 3 sets are warm up sets.  Work up to a 1 rep max.  This value will be used next week to start a Wendler Strength Cycle. Then Row 500m for time

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  • Thursday 4/24/14

    By Tim | In WOD | on January 1, 1900

    CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15 min 250m row 5 Shoulder to overhead 200m run 5 Shoulder to overhead *Athlete chooses weight. Reps should be unbroken. Weight should be moderate to heavy for experienced lifters.

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