Power WOD
10m Max Weight Sled Pull
Max Weighted Pull Up
Conditioning WOD
400 M Run for Time
800 M Run for Time
1 Mile Run for Time
After each run, rest exactly the time the run took. Record total time at the end of the mile.
400, 800, 1600
Thursday, 6 December 2012 by
Either/Or
Friday, 14 September 2012 by
Power WOD
5 x 1 Squat Cleans
3 x Max Rep Pull-ups
CrossFit WOD
5 Rounds of:
7 Thrusters (65/95#)
15 Double-unders
400m Sprint
or
6 Rounds of:
1 min Sprint Row (100% effort)/2 min Rest
Yasso 800s
Thursday, 30 August 2012 by
Monday, September 3rd we will have only an 8:00am class for Labor Day.
It will be a Game Day, so bring your A-game!
Today we are going to test your endurance with a marathon interval training WOD called Yasso 800s. The pace is determined by your desired marathon time. Want to run a 3:30 marathon? Do each interval in 3:30 (minutes, not hours) with an equal rest period. Build up to a set of 10 and you’re golden. It works for all times from competitive runners to way back of the pack plodders like me.
CrossFit WOD
Yasso 800s
40 minute AMRAP
800m Run in the gulley
Rest equal time
Everyone should get at least 3 rounds in.
Power WOD
3 x Max Rep Push-ups
Mobility WOD
Brian MacKenzie covers how to warm up for a run.
Game Day: Nicole
Tuesday, 21 August 2012 by
22 August 2012
Game Day
Bring your fast shoes! Today we compete with one of the “New Girls” named after original CrossFit HQ trainer Nicole Carrol. Today’s competition definitely favors the lighter athletes. We expect a complete shake-up from last week’s Grace competition.
Nicole
20 min AMRAP
400m Run
Max Rep Pull-ups
Record completed pull-ups per round
Hennie Mullers
Sunday, 5 August 2012 by
Monday, 7 August 2012
Hennie Muller was a South African rugby player nicknamed “The Greyhound” for his exceptional speed, developed through his eponymous workout.
Power WOD
Back Squat 3 RM
Max Chin-ups x 3
CrossFit WOD
Beginner: 1 set (3 sprints); Intermediate 2 sets (6 sprints); Advanced 3 sets (9 Sprints)
- 15 Squats
- 15 Sit-ups
- 15 Push-ups
- Hennie Muller Sprints (Sprint the width on Rnd 1, length on Rd2 and diagonal on Rd 3 of a rugby pitch. Jog the other 2 segments)
1 min rest between each run.
Record total time.
Mobility WOD
Jump and Run
Monday, 30 July 2012 by
Power WOD
Back Squat 3 x 3
Chin-ups 3 x Max Reps
CrossFit WOD
3 Rounds:
10 Jumping Lunges (55/75#)
800m Run
3 min Rest
Record time per round.
CrossFit Mobility WOD
Are You Stronger than a 105# Woman?
Sunday, 29 July 2012 by
Our favorite non-sponsor!
Do you have what it takes to be an Olympian? Today you get to test your Olympic lifting prowess against the 105.8 pounds women’s weight class, then compete in the 2000m Single Sculls.
Power WOD
Snatch 1-1-1
Clean & Jerk 1-1-1
Record combined weights.
Can you outdo the Women’s 48k (105.8#) Medalists?
| Gold | Wang Mingjuan | 205k | 451.95# | |
| Silver | Hiromi Miyake | 197k | 434.31# | |
| Bronze |
|
192k | 423.29# |
CrossFit WOD
2000m Row
Men’s Final Results:
| Gold |  BEL |
Tim Maeyens | 6:42.52 |
| Silver |  GER |
Marcel Hacker | 6:43.80 |
| Bronze |  SWE |
Lassi Karonen | 6:45.42 |
Women’s Final Results:
| Gold |  CHN |
Zhang Xiuyun | 7:21.49 |
| Silver |  CZE |
Mirka Knapkova | 7:24.17 |
| Bronze |  DEN |
Fie Udby Erichsen | 7:29.37 |
CrossFit Mobility WOD
Lumberjack 10
Friday, 6 July 2012 by
Saturday, 7 July 2012
Today we honor the 13 people killed and 43 wounded at Ft Hood in 2009 with the last of our scaled down CrossFit hero WODs.
We particularly honor PFC Aaron Thomas Nemelka, 19, of West Jordan, Utah (top right photo)
CrossFit WOD
Lumberjack 10
Click here for the original WOD.
10 Deadlifts (185/275#)
Run 4 x 50m
10 2 KB swings (53/70#)
Run 4 x 50m
10 Overhead Squats (75/115#)
Run 4 x 50m
10 Burpees
Run 4 x 50m
10 Pullups (Chest to Bar)
Run 4 x 50m
10 Box jumps (20/24″)
Run 4 x 50m
10 DB Squat Cleans (25/45lbs each)
Run 4 x 50m
Band Sprints
Thursday, 21 June 2012 by
CrossFit WOD
Band Sprints
2 x 20m Sprints with partner band resistance
Rest 30 seconds
4 x 30m Sprints with partner band resistance
Rest 30 seconds
Flying Start Sprints
10 x 1om sprints with a a 10m flying start. You should be sprinting at 100% effort at the start line.
CrossFit Home WOD
As many rounds as possible in 9 minutes of:
5 Push-ups
10 Sit-ups
15 Squats
CrossFit Mobility WOD
Griff
Wednesday, 6 June 2012 by
CrossFit WOD
Griff
2 Rounds of:
800m Run
400m Run (Backwards)
CrossFit Home Workout
Griff
Your neighbors already think you’re crazy. Send in pictures of their faces when you run past them in reverse!
CrossFit Mobility WOD
Floss your hamstrings!
