Workout of the Day (WOD)

January 1, 2013

Tuesday 130101

There will be a 9am and 11am class today.  All other classes are canceled.

“Luck of the draw”

1 Max rep set of pull-ups

The male and female winner get to draw a card from the “Hopper Deck” to determine a strength WOD and daily WOD.

Post workouts and results to responses.

The next CrossFit 101 will start tomorrow, Wednesday, January 2nd at 6:30pm.  The dates for the CrossFit 101 will be as follows:

Wednesday, January 2nd- 6:30pm

Thursday, January 3rd- 6:30pm

Saturday, January 5th-11:00am

Tuesday, January 8th- 6:30pm

Thursday, January 10th-6:30pm

Saturday, January 12th- 11:00am

January 1, 2013 Read More »

December 31, 2012

Monday 121231

There is a 9am and 11am class today.  All other classes are canceled.

As many rounds as possible in 3 minutes of:

5 Overhead squats (Men 95 lbs, Women 65 lbs)

5 Sumo Deadlift High Pulls

rest 1 minute then

As many rounds as possible in 3 minutes of:

10 Pull-ups

10 Bar dips

rest 1 minute then

As many rounds as possible in 3 minutes of:

15 Kettlebell swings (Men 55 lbs, Women 35 lbs)

15 Box jumps (Men 24” box, Women 20” box)

rest 1 minute then

As many rounds as possible in 3 minutes of:

20 Wall ball shots (Men 20 lb ball, Women 14 lb ball)

20 Lateral jumps (Men over bench, Women over loaded barbell)

Post each AMRAP score and total score to responses.

Class Schedule for New Year’s Eve and New Year’s Day

Monday, December 31st, “New Year’s Eve”- 9am & 11am (all other classes are canceled)

Tuesday, January 1st, “New Year’s Day”- 9am & 11am (all other classes are canceled)

December 31, 2012 Read More »

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