2013-12-30

2013-12-30

Daily Motivation: “You miss 100 percent of the shots you don’t take.” -Wayne Gretzky CrossFit WOD Tabata – Burpees Four Rounds: – 1 Press – 2 Push Presses – 3 Front Squats – 2:00 Rest *Note: Same weight for all movements, add weight between rounds. Death By Wall Ball

2013-11-27

2013-11-27

Daily Motivation: “No one ever drowned in sweat.” CrossFit WOD Fun Fifty: – 50 Box Jump (24″/20″) – 50 Ring Rows – 50 Kettlebell Swings (24kg/16kg) – 50 Walking Lunges – 50 Knees to Elbows – 50 Push Press (45#/35#) – 50 SDLHPs (24kg/16kg) – 50 Wall Balls (20#/14#) – 50 Burpees – 50 Double […]

2013-11-19

2013-11-19

Daily Motivation: “Man imposes his own limitations, don’t set any.” -Anthony Bailey CrossFit WOD Skill – 10:00 – Split Jerk Strict Press – 12:00 – Build to heavy 5 rep Five Rounds w/ :30 Rest – 5 Deadlifts (185/135) – 10 No Squat Wall Ball – 10 OH KB Swings *Use Push Press technique on […]

2013-10-11

2013-10-11

Daily Motivation: “The only disability in life is a bad attitude.” CrossFit WOD “Kelly” Five Rounds For Time: – 400m Run – 30 Box Jumps w/ Step Down (24″/20″) – 30 Wall Balls (20#/14# @ 10’/9′)

2013-10-04

2013-10-04

Daily Motivation: “Success must be felt on the inside before it can be seen on the outside.” CrossFit WOD AMRAP – 20:00 – 5 Burpee Box Jumps (24ʺ/20ʺ) – 10 Push Press (95#/65#) – 15 Wall Ball (20#/14# @ 10’/9′)

2013-09-24

2013-09-24

Daily Motivation: “Some people dream about success. Others wake up and work hard at it.” CrossFit WOD Six Rounds w/ 3:00 Rest – :30 Wall Ball – :30 Pullups/:30 Burpees Note: Alternate Pullups and Burpees each round.

2013-08-20

2013-08-20

Daily Motivation: “No pain, no gain.” -Robert Herrick CrossFit WOD For Reps: – 1:00 Wall Balls – 1:00 Double Unders – 1:00 Pullups – 1:00 Double Unders 10:00 Squat Test For Reps: – 1:00 Double Unders – 1:00 Pullups – 1:00 Double Unders – 1:00 Wall Balls

2013-07-18

2013-07-18

Daily Motivation: “Your soul is rooting for you.” CrossFit WOD Seven Rounds w/ 2:00 Rest – 10 Wall Balls – 8 Ring Dips Three Rounds – :30 Front Plank – :30 Left Plank – :30 Right Plank – :30 Rest

2013-07-09

2013-07-09

Daily Motivation: “You will never know your limits unless you push yourself to them.” CrossFit WOD 1) 10:00 Squat Test 2) Six Rounds w/ 4:00 Rest: – :30 Wall Ball – :30 Pullup *Work on ankle mobility during rest period.

2013-07-04

2013-07-04

Daily Motivation: “You can feel sore tomorrow or you can feel sorry tomorrow. You choose.” 9:00 ~ 10:00 a.m. Open Gym Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do […]