SWOD Bench Press 15 Minutes to find 1-rep Max WOD 25 Minute Cap 21-15-9 HSPU Hang Squat Cleans 115/75 Perform 5 Burpees each time you break up a set of HSPU Run 200 Meters each time you break up a set of Squat Cleans  


WOD RX 53/35 10-9-8-7-6-5-4-3-2-1 of KB clean & strict press In between rounds complete 5-KB push-ups 10-air squats 15-KB swings Single KB, total reps. Cleans are from the ground on each rep. 25 Minute Time Cap


“2007” 1,000 Meter Row Then 5 Rounds of: 25 Pullups 7 Push Jerks 135/95 (Yesterday they had a 15 Minute cap… There will be no cap tomorrow but let’s see who can make it under the cap!)  

7.29.2013 Coach Dan’s Sunday Spotlight

Good Afternoon, Big week for CrossFit! The CrossFit Games have been awesome to watch. It is amazing to see how far CrossFit has come over the past 7 years. I believe this is just the beginning. Just a couple of announcements before I go into my focus for this week. Starting this Monday the 9:30 Read more about 7.29.2013 Coach Dan’s Sunday Spotlight[…]


Tabata This 8 Rounds each, 20 seconds work, 10 seconds rest: -Squat -Row -Pullups -Situps -Pushups There is a one minute transition between each exercise. Score is your lowest reps completed in any given round of each exercise.  


Skill WOD Max Double Unders For time: 100 Double-unders Run 200 meters 15 foot Rope climb, 4 ascents Run 200 meters 135/95 pound Squat cleans, 30 reps Run 200 meter 40 Pullups 200 Meter Run 100 Double Unders


WOD 205/135 pound Front squat, 20 reps 30 Box jumps, 30/24 inch box 40 Kettlebell swings, 1.5/1 pood 50 Wall ball shots, 20/16 pound ball Wait 2 minutes and then complete Cashout Cashout 3 Rounds 100 M Row 200 M Run


SWOD Find your one-rep OHS Max WOD “CFTP Naughty Nancy” (This is our version of Naughty Nancy in prep for the first CrossFit Games WOD this coming Friday) 5 Rounds 15 OHS 400 M run Your OHS Squat weight will start at 85/50 and the men will increase 10 pounds per round and the women Read more about 7.22.2013[…]