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Category Archive for ‘WOD’

Saturday 3.8.2014

Open Gym ON RAMP DAY

Friday 3.7.2014

14.2 Every 3 minutes on the 3 minutes complete 2 Rounds of: 10 reps of 95#/65# Overhead Squats Chest to bar Pull-ups then, complete 12 reps within 3 minutes of: 95#/65# Overhead Squats Chest to bar Pull-ups then, 14 reps and so on until the reps are not completed  within

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Thursday 3.6.2014

Elizabeth – Benchmark 21-15-9 135# Clean Ring Dips for time. Post time to comments.

Wednesday 3.5.2014

Complete the following for time 21-15-12-9-6-3 Push Press 115# Box-Over-Burpee L-sit Pull-ups   post time to comments.

Tuesday 3.4.2014

As many rounds as possible in 11 minutes of: Overhead Squats 75#/55#, 25 reps Sit-ups, 25 reps Post rounds to comments.  

Monday 3.3.2014

Complete the following for time: 8 Rounds Run 100m Shuttle Run Row 500m Post Time to Comments.   Last Day to Sign-Up and Complete CrossFit Open 14.1    

Sunday 3.2.2014

Rest Day   Closed

Saturday 3.1.2014

Open Gym On Ramps Start At 10am Thanks to our CrossFit Community for coming out and supporting all our athletes!

Friday 2.28.2014

Workout 14.1 10-minute AMRAP: 30 double-unders 15 power snatches, 75 / 55 lb.    Post reps to comments.

Thursday 2.27.2014

Complete 50 reps of the following: Turkish Get Up 45# bar Walking Lunges Suitcase Deadlifts, 95# each hand   post time to comments.

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