New Years Deck of Cards – Core Take a deck of cards, shuffle. Face cards are 10, Aces are 20, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck. Hearts Burpees Diamonds Mountain Climbers (4ct) Spades Flutterkicks (4ct) Clubs Situps Jokers Read more about 01.01.2013[…]
Snowy “Murph” So… Two years ago tomorrow I went to the gym in Mozul, IZ to begin something that would change my life forever. Myself and 3 of my battle buddies decided to try CrossFit for the first time. It was rainy outside and the gym was not equipped for CrossFit but we were going Read more about 12.31.2012[…]
*Reminder: Next week holiday schedule is as follows. Monday, New Years Eve, we will have two classes 8 and 9 AM. Then on New Years Day we will have one class at 11 AM.* Warmup Partner Race Warmup Sprints, Rowing, Medball situps, kb pass throughs. Partner WOD With a Partner. One athlete working at a Read more about 12.29.2012[…]
Remember! Classes on Fridays are now 4:30 and 5:30 PM. Mornings have not changed. Skill: Kipping Pullups! WOD: Punisher – for time… (Courtesy of CrossFit Hyperion) 30 FS (115/75) 30 K2E 30 Push Press (115/75) *Reps must be done unbroken. 5 burpees will be performed everytime you break your reps up.
SWOD 3×10 Back Squats Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Wall ball shots, 20/14 15 Hang Power Cleans 95/65
Kettle Bell Wednesday Skill WOD Turkish Getups WOD 100 Kettle Bell Squat Thrusters EMOTM 3 Tebows
Hero WOD “Victoria” Out of the chaos and horror emerged an incredible act of selflessness and bravery by one teacher who spent her final moments trying to protect her young students from harm. Victoria Soto, 27, a first-grade teacher at Sandy Hook Elementary School in Newtown, Conn., ushered her students into a closet, and in Read more about 12.24.2012[…]
Saturday Partner WOD 3 Rounds 50 Double Unders Mountain Range Box Jumps 40 Wall Balls 20/14 10 Turkish Getups 53/35 30 Pushups Farmer Carries 53/35 500 M Rowing
12.21.2012 “Running out of time” WOD (AKA End of the World) Probably a waste of time putting this WOD up since tomorrow is the end of the world but just in case here it is. 😉 You will have 1 minute to finish each of the following. Then you will have a minute rest. For Read more about 12.21.2012[…]
SWOD One-rep max Snatch 5-5-3-3-3-1-1-1 WOD 1 minute on, 1 minute off for 10 minutes AMRAP of 70% snatch