WODs

Summer Fitness Camp

Ages: 8 to 12 July 14th to July 18 August 11th to August 15th Have you wanted to give your kids a taste of CrossFit for but just couldn't fit it into your family's busy schedule? Or do you just want your child to stay active this summer? Our 2014 weeklong summer day camp is … Continue reading Summer Fitness Camp

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GUIDO and Beat Swings

After a long hard few days of kick ass WODs, It's time to tone it down a little with a quick and easy WOD, followed up by working on a few skills. GUIDO (scaled weight for recovery day) 21-15-9 Reps for Time Tire Flips Push Presses (75/45 lb) Burpees

“Karabel”

Here's a fun little WOD that combine 2 of everybody's favorite girls... Karen and Isabel! Wait, you don't like Karen?? Well luckily its broken up here with some Snatches 🙂 Strength: Romanian DL 5 x 5 at 65% of DL 1RM WOD: “Karabel” 10 Rounds for Time 3 Power Snatches (135/95 lbs) 15 Wallball Shots (20/14 lbs) … Continue reading “Karabel”

Pike

Strength : One armed rows 4 x 8 per arm - increase weight each time WOD Pike 5 Rounds for Time 20 Thrusters (75/55 lbs) 10 Strict Ring Dips 20 Push-Ups 10 Strict Handstand Push-Ups 50 meter Bear Crawl U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in … Continue reading Pike

FILTHY FIFTY!

FILTHY FIFTY! For time: 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell swings, 24/16 50 Walking Lunge 50 Knees to elbows 50 Push press, 45/35 50 Back extensions 50 Wall ball shots, 20/14 50 Burpees 50 Double unders