January 9, 2013

Thursday, January 10, 2013

My New Year’s Wish For ALL! Please watch this video:   15Minute AMRAP 15Kettle Bell Swings 35/50# 3Wall Walks 61-legged squats Post WOD: Reverse pass throughs w/PVC x 10 Single leg extension, 2 each side  
January 8, 2013

Wednesday, January 9, 2012

Work up to a 1 Rep Max- Shoulder Press (NFT) Followed by (for time): 50-40-30-20-10 Double Unders Alternating with: 3-6-9-12-15 Pull-ups Post WOD: Pass throughs w/PVC x 10 Table Press x 5
January 7, 2013

Tuesday, January 8, 2012

Work up to a 1 Rep Max: Deadlift (NFT) Followed by: 3 Rounds of 21-15-9  reps: Power Cleans 95/135# GHD Sit-ups  
January 6, 2013

Monday, January 7, 2012

4Rounds for time Run400 Meters 2Rope Climbs 10Push-ups
January 4, 2013

Saturday, January 5, 2013

Partner “Burp and Jerk” Complete the following for time alternating with a partner: (15 reps each) 30 Clean and Jerk 95/135# 30 Burpees 30 Clean and Jerk 30 Burpees  
January 3, 2013

Friday, January 4, 2012

Make-up Day/Team WOD
January 2, 2013

Thursday, January 3, 2012

5Rounds for time 7Dead Lifts 155/225# 30Squats 7 Hand Stand Push-ups
January 1, 2013

Wednesday, January 2, 2012

15Minute AMRAP 30Double Unders 201-Arm Dumbbell Snatch 25/35# 10Box Jumps 20/24″
December 30, 2012

Monday, December 31, 2012

“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. http://www.navy.mil/submit/display.asp?story_id=32528 This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on […]
December 28, 2012

Saturday, December 29, 2012

5Rounds for time 10Floor Wipers 65/95# 10Power Cleans 65/95# 10Push Press 65/95# 200Meter Run
December 27, 2012

Friday, December 28, 2012

Make-up Day/Team WOD
December 26, 2012

Thursday, December 27, 2012

15Minute AMRAP 20Kettlebell Swings 35/50# 20Weighted Sit-ups 25/35# 60′Bear Crawl
December 25, 2012

Wednesday, December 26, 2012

Revenge of the 12 Days of Christmas! (Opposite the order of the song… 1, 1 & 2, 1,2 & 3, etc.) 1 Deadlift 2 Hang Power Cleans 3 Front Squats 4 Shoulder Press 5 Back Squats 6 Push Press 7 Thrusters 8 Squat Cleans 9 Push Jerk 10 Hang Power […]
December 24, 2012

Tuesday, December 25, 2012

MERRY CHRISTMAS!
December 23, 2012

Monday, December 24, 2012

“The Twelve Days of Christmas” On the first day of Christmas my CrossFit Coach gave to me, A Dead Lift with perfect form… On the second day of Christmas my CrossFit Coach gave to me, 2 Bar-facing Burpees, and a Dead Lift with perfect form…(continue) 3 Pull-ups, 4 Push-ups, 5 Golden Rings…(Ring […]