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WODs

  • Today’s WOD

    By Jen | In WOD | on May 4, 2011

    For time 400m Run 30 Kettlebell swings 30 Air squats 400m Run 30 Slam ball 30 Toe to bar 400m Run 30 Burpees 30 Double unders

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  • Today’s WOD

    By Jen | In WOD | on May 3, 2011

    3 Rounds 5 Power Cleans 155/105 10 Box jumps 24/20 5 HSPU REST 2 MINUTES Repeat You will complete a total of 6 rounds.

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  • how to tackle back ex girlfriend

    By Jen | In WOD | on May 2, 2011

    How much talk ex gf how can I get my fiance back make ex want you bsck ex husband wants to get back after 2 years how to get an ex gf back after months Strict press 5-3-3-1-1-1 The first 3 sets are your warm up sets.  Work up to a 1 rep max.  This […]

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  • Strong(her) University: The Female Psyche

    By admin | In Community | on May 2, 2011

    Yet more reasons for our ladies to pick up something heavy! Thanks to Southern Maryland CrossFit for posting this article. This series of articles is devoted to the ladies. First, we are going to explore the top reasons why women aren’t strength training and why it’s beneficial. Next, I will help you put together a simple […]

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  • Today’s WOD

    By Tim | In WOD | on April 27, 2011

    From the CF Games Open AMRAP 7 min 3 Thrusters 100/65 3 C2B pull ups 6 Thrusters 6 C2B pull ups Continue with this ladder until the 7 minutes have expired. Score is total number of reps completed.

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  • Foam Rolling

    By admin | In Community | on April 27, 2011

    Essential Guide To Foam Rolling www.synergy-athletics.com Foam rolling may just be the most popular form of self massage for strength trainers…but it is not without controversy.

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  • Today’s WOD

    By Tim | In WOD | on April 26, 2011

    3 Rounds 400m Run 12 OHS 115/75 60 Double unders

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  • Testimonial : Karen K.

    By admin | In Testimonials | on April 26, 2011

    I was first introduced to Crossfit by Jen about three and a half years ago. Honestly, at first I thought the things she was wanting me to do were crazy!

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  • Today’s WOD

    By Tim | In WOD | on April 25, 2011

    Push Jerk 3-3-3-3 Then AMRAP 7 minutes 3 Box jumps, 3 Kettlebell swings 6 Box jumps,  6 Kettlebell swings 9 Box jumps, 9 Kettlebell swings Continue with this pattern until your 7 minutes are up. Score is total number of reps completed.

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  • Today’s WOD

    By admin | In WOD | on April 16, 2011

    CrossFit Games Open 11.4 AMRAP 10 Min 60 Bar-facing burpees 30 Overhead squats (120/90) 10 Muscle-ups

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