A+ R A-

11/29/2011

WOD

A1) 10 Weighted Push ups 5 sets

A2) 3 Rep Max Box Jump 4 Sets

(pick a box you feel confident enough to jump up on 3 times in a row.  That means you must land then jump again.  No resting on the ground! Yes you can rest at the top of the box)

Score=Box Height

WOD

10 Back Squats 135#/95#

15 Sit ups

20 Double Unders

8 Min AMRAP

 

Toys for Tots is this weekend! the plan has changed a little check it out here...

Box Jumps

Latest W.O.D.

Prev Next

07/05/2015

07/05/2015

Open Gym 9 AM - Noon Competitor's Session 9:30am

ian - avatar ian 30 Jun 2015 Hits:8 W.O.D.

Read more

07/04/2015

07/04/2015

Holiday Schedule: The 10am and 11am classes are cancelled today. Happy Independence Day! Hero WOD: "Zembiec" 5 Rounds for Time of: 11 Back Squats (185#) 7 Strict Burpee Pull-Ups 400m Run U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington,...

ian - avatar ian 30 Jun 2015 Hits:33 W.O.D.

Read more

07/03/2015

07/03/2015

Holiday Schedule: There 5pm & 6pm classes are cancelled today, and the 10am and 11am classes are cancelled on Saturday, July 4th. SWOD: Overhead Squat 5/5/4/4/4 {youtube}CqnxSlyvr-k{/youtube} WOD: Minute 1: Row For Calories Minute 2: Alternating Single Arm KB Snatches (53#/35#) Minute 3: Double Unders Minute 4: Toes to Bar Minute 5: Handstand Push-Ups 2 Rounds for...

ian - avatar ian 30 Jun 2015 Hits:70 W.O.D.

Read more

07/02/2015

07/02/2015

Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th.   Mobility: A1) Racked Position Mobility Drill 1 Minute/Arm x 2 Sets A2) Bottom Up Hip Mobility 1 Minute/Leg x 2 Sets   WOD: AMRAP in 20 Minutes: 1 Power Clean +...

ian - avatar ian 30 Jun 2015 Hits:79 W.O.D.

Read more

07/01/2015

07/01/2015

Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th. SWOD: Deadlift 5/5/5/5/5 {youtube}qCGtwPhfGf4{/youtube} A1) Barbell Rows 10/10/10/10 A2) Weighted Dips 6/6/6/6 A3) Ab Roll Outs 12/12/12/12   5 Totally Valid Reasons You Shouldn't Exercise Drink According To Thirst, Scientists Advise If...

ian - avatar ian 30 Jun 2015 Hits:112 W.O.D.

Read more

06/30/2015

06/30/2015

  SWOD: Push-Press 6/6/4/4/4 WOD: 4 Rounds 400m Run 7 KB Thrusters (per arm) (53#/35#) 14 Sit-Ups -For Time-   Don't Believe In Evolution? Try Thinking Harder Climb Your Way Up And Heal Your Neglected Shoulders Lifestyle Interventions For Depression

ian - avatar ian 29 Jun 2015 Hits:107 W.O.D.

Read more

6/29/2015

6/29/2015

Mobility: A1) Banded Bully Stretch, 1 min each arm x 2 sets A2) Plyo Box Hamstring Stretch, 1 min each leg x 2 sets WOD: AMRAP in 8 Minutes 10 Hand Release Push-ups 5 Hang Power Snatches (115#/75#) 10 Goblet Squats (53#/35#)   -Rest 3 Minutes-   AMRAP in 8 Minutes 10 Box Jumps (24"/20") 5 Bar Muscle-ups (Sub =...

ian - avatar ian 28 Jun 2015 Hits:149 W.O.D.

Read more

06/28/2015

06/28/2015

Open Gym 9am-Noon Competitor Training 9:30am-11:30am  

ian - avatar ian 23 Jun 2015 Hits:114 W.O.D.

Read more

06/27/2015

06/27/2015

WOD: 4 Rounds: 200m Run 10 Kettlebell Swings (53#/35#) 5 Power Cleans (155#/115#) 10 Burpees Over Barbell 50 Double Unders (100 Single Unders) -For Time-   Free Intro Workout at 10am Skill: Power Cleans WOD: 5 Power Cleans 10 Burpees 15 Jump Rope Skips 200m Run -15 Minute AMRAP-   Perish The Thought The Beauty Of Strength You Won't Get "Too Big"

ian - avatar ian 23 Jun 2015 Hits:147 W.O.D.

Read more

06/26/2015

06/26/2015

Mobility: Banded Scapular Mobility: 1 Minute/Arm x 2 Sets {youtube}hzozw2Aso3M{/youtube} Couch Stretch: 1 Minute/Leg x 2 Sets   SWOD: "CrossFit Olympic Total" Snatch 1-1-1 Clean & Jerk 1-1-1 After warming up, you will have three attempts to reach your 1 Rep Max for both lifts.  Add both lifts for your Olympic Total.   7 Ways To Use Stoic Philosophy...

ian - avatar ian 23 Jun 2015 Hits:170 W.O.D.

Read more

06/25/2015

06/25/2015

Benchmark WOD "Jackie" 1,000 Meter Row 50 Thrusters (45#) 30 Pull-Ups -For Time-   Skillwork: A1) Strict Muscle-Ups OR Low Ring Muscle Up Progression: 5/5/5 A2) Handstand Walk x 10 meters 
OR Wall Walks/Handstand Holds 
x 3 Sets A3) L-Sit OR L-Sit Progression with Boxes: 45-60 Seconds x 3 Sets   3 Exercises To Eliminate Wrist Pain The Truth Hurts: Part 2 Zone...

ian - avatar ian 23 Jun 2015 Hits:215 W.O.D.

Read more

06/24/2015

06/24/2015

WOD: Re-Test from 04/06/2015 1 Mile Run -For Time-   SWOD: A1) Bulgarian Split Squats 8/8/8/8 A2) Weighted Dips 6/6/6/6 A3) Single Arm Bench Press 10/10/10/10   Why Knee Push-Ups Won't Make You Any Stronger 4 Forgotten Fads Of The Past Be Good To Yourself, Inside And Out

ian - avatar ian 23 Jun 2015 Hits:210 W.O.D.

Read more