Wednesday August 1, 2012

**Check the Schedule Page for Monday hours**

 
WOD

A. Hang Power Snatch + Hang Full + OHS

B. For Time:
    21 D.B Snatch
    100m Run
    21 Ring Dip
    100m Run
    15 D.B Snatch
    100m Run
    15 Ring-Dip
    100m Run
    9 D.B Snatch
    100m Run
    9 Ring Dips
    100m Run

Post time to comments

Crash Course on Sugar

Tuesday July 31, 2012

WOD

A. HSPU Max Reps x 5

B. For Time:
    21 D.B Squat Cleans
    100m Run
    21 Pull-Ups
    100m Run
    15 D.B Squat Clean
    100m Run
    15 Pull-Ups
    100m Run
    9 D.B Squat Clean
    100m Run
    9 Pull-Ups 
    100m Run

Post time to comments

Monday July 30, 2012

WOD

A. Back Squat 5-5-5

B. 4 rounds for time:
     10 Burpee Box Jumps
     20 alternating Pistols
     30 alternating KBS 1.5/1p

Post time to comments    

Gluten-Free Olympic Athletes

Saturday July 28, 2012

**9:00am class ONLY as we are hosting a KB seminar**

WOD

In teams of 2, complete the following (35 Min):
400m Run (together)
80 Ground to Overhead
60 Slam Balls
600m Run (together)
100 Sit-Ups
80 Slam Balls
60 Ground to Overhead
400m Run
In remaining time, AMRAP:
5 Single Arm DB Thruster - R
7 Jump Squat
5 Single Arm DB Thruster - L
7 Push Ups

Post partner and rounds to comment


Friday July 27, 2012

**Saturday July 28, 9:00am class ONLY as we are hosting a KB seminar**
If you are interested in attending, click here for details and registration. 
 
WOD

A. 2 Hang Snatch+3 OHS
 
B. For Time:
     Run 400m
     30-20-10
     Goblet Squat
     Box Jump 24/20   

Post time to comments.

Thursday July 26, 2012

**Saturday July 28, 9:00am class ONLY as we are hosting a KB seminar**
If you are interested in attending, click here for details and registration. 

WOD
 
A. Pull-Up Max Reps x5

B. 3 Rounds For Time:
     45 DUs
     20 Wall Ball "2-fer-1s"

*At some point during class Row 500m
Post time to comments

Wednesday July 25, 2012

 **Saturday July 28, 9:00am class ONLY as we are hosting a KB seminar**
If you are interested in attending, click here for details and registration. 

WOD

A. Zercher squat 5-5-5

B. 5 Rounds For Max Reps
     1 Minute Max Ring Push-Up
     1 Minute Max Hang Snatch 45/30
     1 Minute Rest

Post reps to comments

Turning Sevens into Tens 
If you haven't seen the commercial this article is talking about, click HERE. Not the best quality...

Tuesday July 24, 2012

**Saturday July 28, 9:00am class ONLY as we are hosting a KB seminar**
If you are interested in attending, click here for details and registration.

WOD

A. Floor Press 5-5-3-3

B. 12 Minute AMRAP
     8 Ring Row
     4 TGU 
     2 Burpees

Post rounds to comments

Monday July 23, 2012

WOD

A. Squat Clean+Thruster+2 Front Squat

B. "Tabata"
      KBS 1/1.5p
      Squat
          +
      800m Run 
      50 Sit-Ups


Post to comments

Moments in Time - 2012 CrossFit Games

Saturday July 21, 2012

WOD

In teams of 2 with a 35 Min cap complete the following:
400m Run (each)
75 Wall Balls
50 DB Snatch
25 KBS
200m Run (each)
75 KBS
50 Wall Ball
25 DB Snatch
100m Run (each)
 75 DB Snatch
 50 KBS
25 Wall Ball
AMRAP in remaining time:
5 HSPU
7 Pull-Ups
9 Switch Lunges


Post partner and rounds to comments

Videos of the 2012 CF Games Winners:




Friday July 20, 2012

WOD

A. Power Snatch+2 OHS

B. "Helen"
     3 Round For Time
     400m Run
     21 KBS 1/1.5p
     12 Pull-Ups

Post time to comments

Thursday July 19, 2012

WOD
Another reason to eat grass fed

A. Deadlift 5-5-5

B. For Time:
    30 C&J 60/45
    400m Run
    30 Wall Ball

Post to comments

11 Surprising Diabetes Triggers

Wednesday July 18, 2012

WOD

A. Weighted Pull-Ups

B.3 Rounds For Time:
   15 HSPU
   15 T2B
   4x50m Run


Finish with 15 Burpees!
  
Post to comments

5 Reasons to Laugh More

Tuesday July 17, 2012

WOD

A. Back Squat 10-10-10

B. For 10 Minutes Perform 
     Odd Minutes 25 KBS 1.5/1p
     Even Minutes 25 Hollow Rocks


     Rest 1 Minute

C. 2 Minutes Max TGU- R
     2 Minutes Max TGU - L

Post to score comments

Fighting Your Way Back

Monday July 16, 2012

WOD

A. Squat Clean Thruster 3-3-3
     (no re-gripping)

B. For 10 Minutes Perform 
     Odd Minutes 20 Pull-Ups
     Even Minutes 20 Slam Ball

2012 Repeat Reebok CrossFit Champions
     Rest 2 Minutes

C.  3 Minutes Max Push-ups 


Post score to comments.










Sunday July 15, 2012

REST
    Final heat of the Women's Obstacle Course at Camp Pendleton
video

Saturday July 14, 2012

WOD

200 DUs
400m Run
50 Wall Ball
4 Rounds of Cindy
30 Box Jumps
4 Rounds of Cindy
50 Wall Ball
400m Run
200 DUs


30 Min Cap


CrossFit Games this weekend! Click here for more details.

Friday July 13, 2012

WOD

A. Power Snatch

B. Min 1 - 10 C2B
     Min 2 - 20 Burpees
     Min 3 - 30 KBS
     Min 4 - 40 Squats
     Min 5 - 50 Sit Ups
     Run 600m 

Penalty for every missed rep within the minute

Post penalty and  number of reps missed to comments












Thursday July 12, 2012

WOD

A. Gymnastics

B. 3 Rounds for Max Reps
     1 Min Row(cal)
     30 Sec Rest
     1 Min T2B
     30 Sec Rest
     1 Min Deadlift 100/70kg
     30 Sec Rest
     1 Minute Wall Ball
     30 Sec Rest

Post to comments

The Root Canal Cover-Up and the Butterfly Dance

Wednesday July 11, 2012

WOD

A. Strict Press 3-3-3

B. 21-15-9
     DB Snatch R
     Push-up
     DB Snatch L
     Push-up

C. 30 Pull-Ups or 1 max set if more then 30


Post time to comments.

Fight the T-Killing Toxins

Tuesday July 10, 2012

WOD

A. Squat 8-8-8

B. Every 3 Minutes for 6 Rounds
     15 Box Jumps
     30 KBS
     45 DU


Post completed rounds to comments

Monday July 9, 2012

WOD

A. Squat Clean

B. 6 Minute AMRAP
     5 HSPU
     7 Pull-Ups

Rest 2 Minutes

     6 Minute AMRAP
     Run 50m
     10 Jump Squat

Post rounds to comments

Working A Lot, Not Sleeping Enough

"Always bear in mind that your own resolution to succeed is more important than any other."
-Abraham Lincoln 

Saturday July 7, 2012

WOD

In teams of 2, complete the following:
1200M Run
45 Hang Cleans
30 Front Squat
800M Run
45 Front Squat
30 Push Press
400M Run
45 Push Press
30 Hang Clean
200M Run

Post partner and time to comments

For Neck Pain, Chiropractic and Exercise Are Better Than Drugs

Friday July 6, 2012


WOD

A. Front Squat 3-3-3

B. 3 Rounds for Time:
    30m Over Head Walking Lunge
    15 T2B
    45 DU 


Post time to comments
   

Thursday July 5, 2012

WOD

A. Gymnastics

B. For Time:
    70 Burpees
    60 Sit-ups
    50 KBS 1.5/1P
    40 Pull-ups
    30 HSPU

               OR

   100 Squats
   80 Sit-ups
   60 Burpees
   45 KBS 1.5/1P
   30 Push-ups

*Strict 18 Minute Cap

Post time to comments

Use Your Damn Brain

Wednesday July 4, 2012

you are what you eat...
WOD

A. Power Snatch

B. 12 minute AMRAP
     7 DB Deadlift
     5 DB Squat Clean
     3 DB Push Press  

Post rounds to comments

Tuesday July 3, 2012


WOD

A. Deadlift 1-1-1

B. 3 Rounds for Time:
     50 Squats
     25 Box Jumps 24/20
     15 Strict Pull-up


Post time to comments

Monday July 2, 2012


 **Check the Schedule Page for Canada Day hours**

WOD

10 rounds of 145sec on/35sec off:
145 Burpees
145 Wall Ball
Max DUs


Each round is 145secs with 35sec rest. Complete as many reps as possible in each round, you do not move to the next movement until you have completed the previous movement. 
Your score is the number of DUs completed.

Libby DiBiase - Why I CrossFit