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