Upcoming Events
WOD Friday, 25 July (July 24, 2014 7:00 pm)
WOD Thursday, 24 July (July 23, 2014 7:00 pm)
WOD Wednesday, 22 July (July 22, 2014 7:00 pm)
WOD Tuesday, 22 July (July 21, 2014 7:29 pm)

WOD Category

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WOD Friday, 25 July

Jul 24, 2014
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Question of the Day: What are your weekend plans? Warmup: Run 400m 2 Sets: 8 Empty Bar Deadlift 6 Empty Bar Hang Power Cleans 6 Push Ups 6 Squats   WOD: The Chief Max rounds in 3 minutes of: 3 Power Cleans @ 95/135 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post results

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WOD Thursday, 24 July

Jul 23, 2014
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Question of the Day: Who do you think will win the 2014 CrossFit Games? Warmup: Row 1 Min @ 75% 10 Burpee Broad Jumps 30 Double Unders 10 Russian KB Swings   WOD: Snatch High Pulls 3-3-3-3 17 Min AMRAP: Run 1 Mile With Remaining time, AMRAP of: 5 Heavy KB Swings 10 Push Press @ 65/95 15 Sit Ups

Strong Man-M

WOD Wednesday, 22 July

Jul 22, 2014
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227 Views

Question of the Day: What is your nickname people call you? If you don’t have one, what do you wish it was? Warmup: Row 500m 2 Sets: 30 Second Handstand Hold 20 Monkey Claps 10 Steps Walking Lunge w/ Twist   WOD: 4 Rounds: For Time: 8 Steps Front Rack Lunge (4L/4R) @ 95/135 15 Kneeling D-Ball Slams 15 Ring

Squat Snatch-M

WOD Tuesday, 22 July

Jul 21, 2014
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Question of the Day: What did you have or are you having for lunch today? Warmup: 5 Min Quad and Hamstring Mobility 25m Sprint @ 50% 25m Sprint @ 75% 25M Sprint @ 90%   WOD: Sprints: 50m x 4 100m Shuttle Run x 2 15-10-5 of: Deadlift @ 1.5 x BWT HSPU 500m Row on Damper 1 Between Rounds

Mark Low Oxygen-M

WOD Monday, 21 July

Jul 20, 2014
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Question of the Day: What did you do over the weekend? Warmup: 10 Arm Circles Forward 10 Arm Circles Backwards 10 PVC Pass Throughs 10 Kipping Swings 20 PVC Strict Shoulder Press   WOD: Strict Shoulder Press 3-2-2-2 Every 2 Min for 10 Rounds: 5 Single Arm DB/KB Thrusters (R) 5 CTB Pull Ups 5 Single Arm DB/KB Thrusters (L)

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WOD, Saturday, 19 July

Jul 18, 2014
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Warm-Up: Row 15 Cals 10 kip swings 20 second handstand hold 6 Turkish Get Ups (3L, 3R) 10 min mobility of your choice   WOD: In teams of 2: 100 calorie row 80 D-Ball Slams (20/30) 60 Pull Ups 40 HSPU 20 Turkish Get Ups (alternating arms) *1 person works at a time. Must complete all reps before moving onto

FF-jump rope 2-M

WOD Friday, 18 July

Jul 17, 2014
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Question of the Day: What are your weekend plans? Warmup: 3 Min Front Rack Mobility 10 Burpee Broad Jumps (Hips Open) 10 Empty Bar Power Clean 10 Empty Bar Front Squats   WOD: Squat Clean 3-3-3-3 15 Min AMRAP: 1+ Power Clean and Jerk (Athletes choose their own weight) 1+ TTB Row 200m + 2 Reps every round. Row stays

FF-jump rope-M

WOD Thursday, 17 July

Jul 16, 2014
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200 Views

Question of the Day: What is your favorite type of shark? Warmup: Run 400m 10 Forward/Back Bends 10 High Kicks 10 Straight Legged Balance (5L/5R) 10 Bandy Good Mornings   WOD: Hip Extensions, 3 x 10 Back Extensions, 3 x 6 20-15-10-5: Deadlift @ 100/155 Kneeling D-Ball Slams Box Jumps @ 20/24   Post results to comments

Family and Friends-M

WOD Wednesday, 16 July

Jul 15, 2014
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242 Views

Question of the Day: What did you have for breakfast this morning? Warmup: 5 Min Hip and Ankle Mobility 12 Steps Duck Walk 12 Steps Duck Walk Backwards 20 PVC Thrusters 20 Tuck Jumps   WOD: 2 Min AMRAP Back Squat (BWT) 3 Rounds of: 3 Min AMRAP: 4 Thrusters @ 65/95 4 Lateral Jump Over Bar Burpees 15 Singles

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WOD Tuesday, 15 July

Jul 14, 2014
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186 Views

Question of the Day: What is something you want to do before summer is over? Warmup: Run 400m 2 Sets: 10 Inch Worms 25 Double Unders 10 Air Squats WOD: Row 2K For Time Rest 5 Min Row 1K For Time Rest 5 Min Row 500m for Time Rest 5 Min 60 Sandbag Get Ups: Work to find a pace