Categories
CrossFit Workouts

2011-10-13 WOD

“Helen”
Three Rounds:
– 400m Run
– 21 KB Swings
– 12 Pullups

Categories
Underground Strength Workouts

2011-10-11 WOD

Four Rounds
– 3 Rope Climbs
– Suicide Run

Four Rounds
– 5 Weighted Step Ups (each)
– 25 Mountain Climbers

Two Rounds
– 30 Sledge Strikes (each)
– 300′ Farmer’s Walk

Categories
CrossFit Workouts

2011-09-22 WOD

For Time:
– 5k Run

Categories
CrossFit Workouts

2011-09-13 WOD

Boneyard Baseline
– 50 Air Squats
– Run 400m
– 40 Situps
– Run 400m
– 30 Pushups
– Run 400m
– 20 Pullups
– Run 400m
– 10 Burpees

Categories
CrossFit Workouts

2011-09-01 WOD

Three Rounds for Time:
– 100m Lunge
– 100m Run
– 150′ Bear Crawl

Categories
CrossFit Workouts

2011-08-31 WOD

Push Press
1-1-1-1

Push Jerk
2-2-2-2

For Time:
– 1 Mile Run

Categories
CrossFit Workouts

2011-08-27 Saturday Schedule

Join us at 9 and 10 a.m. as we honor the heros killed in action August 6, 2011 by completing the “31Heros” WOD.

“31Heroes”
AMRAP 31 Min.

  • 8 Thrusters (155#/105#)
  • 6 Rope Climbs (15 ft. ascent)
  • 11 Box Jumps (30″/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. As always, we will scaled and modify the movements where necessary. Score = Total # of reps.

FREE SATURDAY
Prospective Members can join us for a free tour and a free workout at 10 a.m. For those who have worked out with us before and would like to drop in for a visit, our drop-in fee is $12 ($10 for military). If you plan to work out, be sure to wear comfortable clothes and shoes and bring your water bottle. You’ll be moving around and breaking a sweat!

BISCUITS GAME
Congratulations to David, Jennie, Sara, Jamie, Wendy, Trey, Russ, Dawn, Mark, Mike, Kevin, Chelle, Christy, Jof, Britt, Angela, Chris, Lindsy, Sasha, Jeff, Lauren, Tim, and Sam Ivery for winning a free ticket to Saturday night’s Biscuits Baseball game. We announced on Facebook and via email that the first 20 people to contact us would receive a free ticket. All those who contacted us received a ticket. If you want to join us, we are meeting at the Riverwalk Stadium Box Office (Google Map) at 6:40 p.m.

Categories
CrossFit Workouts

2011-08-26 WOD

AMRAPs
– 3 Minutes of Rower (Calories)
– 2 Minutes of Rest
– 3 Minutes of Clean, Catch, Squats
– 2 Minutes of Rest
– 3 Minutes of Suicide Runs
– 2 Minutes of Rest
– 3 Minutes of KB Snatches

Friday night is Gymnastics Nite. We will meet at The Armory at 5:50 p.m. The only evening class is the 5 p.m. class.

Categories
CrossFit Workouts

2011-08-25 WOD

“Nicole”
AMRAP – 20 Minutes
– 400m Run
– Max Pullups

Categories
CrossFit Workouts

2011-08-19 WOD

Press
1-1-1-1

Push Press
2-2-2-2

AMRAP – 15 Minutes

– 200m Run
– 60 Second Rest