Tuesday, December 11, 2012

BRING A SWEATSHIRT AND MAYBE SOME SWEATPANTS
Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint
via crossfit.com

Friday, November 9, 2012


"Ralph"
Four rounds for time of:
250 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters

Via crossfit.com

Friday, November 2, 2012

Thursday, November 1, 2012


Strength

Deadlift, 3 reps
EMOM for 10-Minutes, 75% of 1-RM

For time

21-18-15-12-9:
Lunge Steps, Front Rack (95/65)
Sumo Deadlift High-Pull
Box Jumps, 24″/20″
Via crossfit mayhem

Saturday, October 20, 2012

Crossfit Throwdown Series

The CrossFit Throwdown Series presents the Halloween Throwdown! What is this? It is a completely virtual event, WODs can be scaled or modified and there are age-group categories. You can see how you rank vs. other athletes your own age across the world!

The WOD will be announced Otober 25th - results must be posted by October 31st.

Cost? A MEASLY $7!

We'd like to see no less than 15 people from our box join in the fun! Click the link below for more information.

THROWDOWN SERIES

Friday, October 19, 2012

30 min AMRAP
"Jackie"
- row 1000
-50 thrusters 45#/25
-30 pull ups
Then 
"Karabell"
10 rds
-3 snatches 95/45
-15wallballs
Finish up with "Cindy"
AMRAP
5pullups
10pushups
15wallballs
VIA ANNIE T.

Tuesday, October 2, 2012

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Via Crossfit.com

Monday, September 10, 2012

Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds
Via crossfit.com

Monday, August 27, 2012

With a partner
30 rounds for distance of:
Row 30 seconds
Rest 30 seconds
when you are rowing ur partner is resting
kind of via crossfit.com

Friday, August 24, 2012

As many rounds as possible in 15 minutes of:

5 Hang Power Cleans 135 lbs
7 Supine Ring Pull Up
9 Box Jump 20"
via crossfitfootball.com

Tuesday, August 21, 2012

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees
via crossfit.com
carney and huber are at 315# because brian did it

Wednesday, August 1, 2012

Yeah boy!!
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball

50 Burpees
50 Double unders
via crossfit.com

Tuesday, July 31, 2012

Attach an object at precisely 12" above your maximum reach with rope or cord, and complete 4 rounds for time of:
30 Jump and touch
185 pound Deadlift, 20 reps
10 Handstand push-ups
Via crossfit.com

Monday, July 30, 2012

Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees
Via crossfit.com

Friday, July 27, 2012

7 minute AMRAP for DISTANCE: Burpee  with Broad Jump      Via gymnasticswod.com

Tuesday, July 24, 2012

Complete 6 rounds: 1 minute - 15 KB Swings - 2 pood 1 minute -  Row max distance *Alternate 1 minute bouts of KB Swings and max distance rowing. *You have 1 minute to get 15 swings, the next minute row for max distance. Alternate this 6 times for a total fo 12 minutes.  Via crossfitfootball.com

Friday, July 20, 2012

Crossfit.com wants to celebrate Ben Kolbe turning 30! For time: 30 GHD sit-ups 225 pound Deadlift, 30 reps 30 Double-unders 95 pound Overhead squat, 30 reps 30 Pull-ups Via crossfit.com

Thursday, July 19, 2012

LET'S DO HER AGAIN! "Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Via crossfit.com

Tuesday, July 17, 2012

"Isabel" For time: Snatch 135 pounds, 30 reps Use 95 pounds, 65 pounds or broomstick as needed. Via crossfit.com

Thursday, July 12, 2012

20 Double-Unders 21-15-9 OHS @ 135/95 Toes to Bars   The WOD starts with 20 dubs…. Any time you drop the bar, or drop off the toes to bar before completing the sets of 21-15-9 reps you have a twenty double under penalty. If you do all 21-15-9 reps unbroken, then no penalty is assessed. Any interruption of sets equals an instant penalty.   Example. 20 double unders, 21 OHS unbroken, 17 Toes to bars, 20 dubs, 4 Toes to bars, 13 OHS, 20 dubs, 2 OHS, 15 Toes to bars. 9 OHS, 9 Toes to Bars unbroken. Wod over.  :) Via compwod.com

Tuesday, July 10, 2012

NEW!! Reebok Crossfit Store

Hey everyone! We'd like you to take notice of the new feature to the site! You'll notice to the left there is a new link for the Reebok Crossfit Store. If you are ever interested in purchasing from Crossfit - please do it here! (Minor plug - the Nano 2.0 is sweet!) It benefits the gym and we are all happy when that happens! Share this link with your friends.....please!

Monday, July 2, 2012

For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings, 1.5 poods 40 Pull-ups 30 Handstand push-ups Via crossfit.com

Friday, June 29, 2012

As many rounds as possible in 7 minutes: 7 DB Bent Over Rows 7 DB Cleans 7 DB Push Presses *Use 50#/30# dumbells

Monday, June 25, 2012

TRAIL RUN FOURTH OF JULY

Outside tomorrow!!

"SQT" Three rounds for time of: 95 pound Ground to overhead, 10 reps 200 yard Shuttle sprint, 50 yards there and back twice Via crossfit.com

Friday, June 22, 2012

WOD: 15KB Swings @ 2p/1.5p Walk on hands to barbell 15 Ground-to-overhead @ 165/105 Burpee broad jump to kettlebell 3 Rounds Via Compwod.com And  5-5-5-5-5 bench press Via crossfit.com

Thursday, June 21, 2012

21-15-9 reps for time of: 225 pound Deadlift 95 pound Thruster Via crossfit.com

Monday, June 18, 2012

"Nick"

12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells
via crossfit.com
@115#/75#: Row 500 meters 50 Hang Power Cleans Row 400 meters 40 Push Press Row 300 meters 30 Box Jumps @ 24″/20″ Row 200 meters 20 Power Snatches Row 100 meters 10 Burpees Via compwod.com

Monday, June 11, 2012

For time: Run 1600 meters 150 Double-unders 50 Burpees Run 800 meters 100 Double-unders 35 Burpees Run 400 meters 50 Double-unders 20 Burpees Via crossfit.com
For time: 15 foot Rope climb, 5 ascents 145 pound Clean and jerk, 5 reps 15 foot Rope climb, 4 ascents 165 pound Clean and jerk, 4 reps 15 foot Rope climb, 3 ascents 185 pound Clean and jerk, 3 reps 15 foot Rope climb, 2 ascents 205 pound Clean and jerk, 2 reps 15 foot Rope climb, 1 ascent 225 pound Clean and jerk, 1 rep Via crossfit.com

Thursday, May 31, 2012

"CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Via crossfit.com AND 15, 12, 9 reps of: Bench Press @ body weight + 10 lbs Towel Pull Ups Via crossfit football.com

Thursday, May 24, 2012

Five rounds for time of: 75 pound Push press, 25 reps 50 Double-unders Via crossfit.com

Thursday, May 17, 2012

Three rounds for time of: 50 Double-unders 40 Sit-ups 30 Medicine ball cleans, 20 pound ball 20 Pull-ups 10 Handstand push-ups via crossfit.com
Five rounds for time of: 135 pound Power clean, 10 reps 15 Wall ball shots, 20 pound ball Via crossfit.com And Day 17 of 31 days of unbroken double unders

Monday, May 14, 2012

Overhead Squat 1-1-1-1-1-1-1 reps
via crossfit.com

and

For time:
50 Dips
100 Toes to Bar
via crossfitfootball.com

Wednesday, May 9, 2012

21-15-9 reps for time of:
L-pull-up
25 pound Weighted back extension
and
Three rounds for time of:
Run 800 meters
Rest 2 minutes
via crossfit.com

Monday, May 7, 2012

Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch

Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.
VIA CROSSFIT.COM

Sunday, April 29, 2012

"Manion" Seven rounds for time of: Run 400 meters 135 pound Back squat, 29 reps Via crossfit.com

Thursday, April 26, 2012

"J.J." For time: 185 pound Squat clean, 1 rep 10 Parallette handstand push-ups 185 pound Squat clean, 2 reps 9 Parallette handstand push-ups 185 pound Squat clean, 3 reps 8 Parallette handstand push-ups 185 pound Squat clean, 4 reps 7 Parallette handstand push-ups 185 pound Squat clean, 5 reps 6 Parallette handstand push-ups 185 pound Squat clean, 6 reps 5 Parallette handstand push-ups 185 pound Squat clean, 7 reps 4 Parallette handstand push-ups 185 pound Squat clean, 8 reps 3 Parallette handstand push-ups 185 pound Squat clean, 9 reps 2 Parallette handstand push-ups 185 pound Squat clean, 10 reps 1 Parallette handstand push-up Via crossfit.com

Monday, April 23, 2012

15 min AMRAP 1 rope climb 15 pushups Via crossfit.com And Back squats 2-2-2-2-2-2-2-2-2-2

Monday, April 16, 2012

For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters
Via crossfit.com

Sunday, April 15, 2012

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Via crossfit.com

Tuesday, April 10, 2012

As many rounds as possible in 8 minutes:
5 DB Burpees - 40 lbs
10 Ball Slams - 40 lbs
Via crossfitfootball.com
&
Clean and Jerk 1-1-1-1-1-1-1 reps
Via crossfit.com

Monday, April 9, 2012

Pheezy

Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups
Via crossfit.com

Wednesday, April 4, 2012

Jesus WOD

WOD:

14 rounds

10 deadlifts 95/65

10 squat cleans

10 push press

50 feet of lunges

You can only put the bar down on round 3-7-9
After rounds 3-7-9 do 7 turkish get-ups 53/35 lbs
Via crossfit.com

Monday, April 2, 2012

For TIME
5 ROUNDS:
20 Burpees  
50 Jump Rope Double Unders  
Via gymnasticswod.com
And
Thruster 3-3-3-3-3-3-3
Via CrossFit.com

Thursday, March 29, 2012

Row 2K

- PART 2 -

5 RNDS
10 x Overhead Squats @ 75#/55#
10 x V - Ups
Via CrossFit.com and hybridcrossfit.com

Monday, March 26, 2012

"Del"

For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
Via CrossFit.com
21-15-9 reps for time of:
225 pound Back squat
2 pood Kettlebell swing
Via CrossFit.com

Friday, March 23, 2012

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Via CrossFit.com

Thursday, March 22, 2012

21 Bench Press - 225 lbs
42 Supine Ring Pull Ups
15 Bench Press - 225 lbs
30 Supine Ring Pull Ups
9 Bench Press - 225 lbs
18 Supine Ring Pull Ups
Via crossfitfootball.com

Monday, March 19, 2012

9-6-3 reps for time of:
165 pound Thruster
Muscle-up
Via CrossFit.com
Five rounds for time of:
Turkish Get-up, 45 pound barbell, 21 reps
Run 400 meters

Via CrossFit.com

Tuesday, March 13, 2012

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Via CrossFit.com

Friday, March 9, 2012

CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar
Via CrossFit.com

Thursday, March 8, 2012

Five rounds for time of:
35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups
Via CrossFit.com

Monday, March 5, 2012

"Klepto"

4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds
Via CrossFit.com

Sunday, March 4, 2012

Monday WOD

Complete as many rounds as possible in 10 minutes of:
185 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
Via CrossFit.com

Saturday, March 3, 2012

CrossFit Games Open 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
Via CrossFit.com

Friday, March 2, 2012

PRACTICE for 10 minutes:
Pull Over  with these progressions
If you have Pull Over on the bar, try the Pull Over on Rings Progression  
Add comment | 1 result
Via gymnasticswod.com

AND


Complete 5 rounds for time:
12 Barbell Walking Lunges @ 40% of 1 RM Squat (6 each side)
12 Ring Dips
Sprint 50 yard shuttle (25 yards out, 25 yards back)
*barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat. 
*make sure to step out into a long enough lunge where your front knee is even with your front toe.
Via crossfitfootball.com

Thursday, March 1, 2012

For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders
Via CrossFit.com

Tuesday, February 14, 2012

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
via crossfit.com

Monday, February 13, 2012

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
and
Front squat 3-3-3-3-3 reps
via crossfit.com

Thursday, February 2, 2012

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
Viacrossfit.com

Tuesday, January 31, 2012

Thursday

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Via CrossFit.com

Monday, January 30, 2012

Tyler

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
CrossFit.com

Thursday, January 19, 2012

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Via CrossFit.com

Thursday, January 12, 2012

Remember me? Haha!

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Via CrossFit.com

Monday, January 9, 2012

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Via CrossFit.com

Friday, January 6, 2012

‎"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Via CrossFit.com

Wednesday, January 4, 2012

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Via CrossFit.com
Overhead Squat 3-3-3-3-3 reps
Via CrossFit.com

Tuesday, January 3, 2012

thanks W.O.W and a find for Todd Brown

30 wall-balls
30 burpees
115-lb. power cleans, 30 reps
115-lb. back squats, 30 reps
115-lb. push presses, 30 reps
115-lb. sumo deadlift high pulls, 30 reps
30 box Jumps (30 inches)
30 knees-to-elbows