-->

WOD 1/21/13

January 20, 2013 by  
Filed under Workouts

“Child’s Play” Part 1:  AMRAP 10 Minutes- 100 Double Unders 50 Burpee Box Jumps 30 TTB REST 3 MINUTES Part 2:  AMRAP 6 Minutes-Unbroken for the 12 reps 3 Deadlifts (135/95) 3 Hang Power Clean 3 Front Squats 3 Push Jerks

WOD 1/14/13

January 13, 2013 by  
Filed under Workouts

5 Sets of 3x OHS Then: 3x[3x Power Snatch/5x OHS/7x Barbell Burpee] 400m 2x [3x Power Snatch/5x OHS/7x Barbell Burpee] 400m 1x [3x Power Snatch/5x OHS/7x Barbell Burpee] 400m

WOD 11/20/12

November 19, 2012 by  
Filed under Workouts

“Dipping into the Stuffing” 4R:  200m/ 7 Dips 30 Power Cleans  30 Bar Facing Burpees 4R:  200m/7 Dips

WOD 10/6/12

October 5, 2012 by  
Filed under Workouts

Part 1: AMRAP 7- 1 Burpee/5 Sit ups 2 Burpees/6 Sit ups 3 Burpees/ 7 Sit ups, etc… Part 2: 1 Mile Run

WOD 6/18/12

June 17, 2012 by  
Filed under Workouts

3 Sets of 5 Back Squats (60,70,80%) Then- AMRAP 20 minutes: 1600m Run 150 Double Unders 50 Burpees 800m Run 100 Double Unders 35 Burpees 400m Run 50 Double Unders 20 Burpees

WOD 5/15/12

May 14, 2012 by  
Filed under Workouts

2 Push Jerk OTM 10 Minutes Remainder of each minute hold plank Then: 30 Bar facing Burpees 30 Box Jumps 300m 20 Bar Facing Burpees 20 Box Jumps 200m 10 Bar Facing Burpees 10 Box Jumps 100m

WOD 4/14/12

April 13, 2012 by  
Filed under Workouts

2 Rounds: 50 Wallballs 40 Double Unders 30(0)m run 20 Burpees

WOD 4/12/12

April 11, 2012 by  
Filed under Workouts

AMRAP 15 1 Deadlift (185/135), 1 Burpee, 1 KTE 2 Deadlifts, 2 Burpees, 2 KTE 3 Deadlifts, 3 Burpees, 3 KTE Continue as high as possible

WOD 2/25/12

February 25, 2012 by  
Filed under Workouts

21/15/9 Burpees (yep) Squats Wall step ups Dips

WOD 1/16/12

January 15, 2012 by  
Filed under Workouts

“Dirty 30″ 30(0)m Run 30 Squat Cleans (105/75) 30 Double Unders 30 Wallballs 30 TTB 30 Burpees 30 GHD sit ups or weighted sit ups 30 Push Press (same bar as cleans) 30 Pull ups 30(0)m run  

WOD 1/15/11

January 14, 2012 by  
Filed under Workouts

“Sunday Service”–Reminder. This is for advanced athletes only. WOD #1- AMRAP 10 1,2,3… Ground to Overhead (135/95) Burpees WOD #2- “Karen Has a Pistol” 150 Double Unders 150 Pistol Wallballs (pistol to a ball instead of squat)

WOD 1/5/11

January 4, 2012 by  
Filed under Workouts

2 rounds: 25 Wallballs 20 Burpees 400m run then: Front Squat 3,3,3,3,3

WOD 12/24/11

December 23, 2011 by  
Filed under Workouts

“12 Days of Christmas Redux” 1 Burpee 2(oo)m Run or row 3 dips 4 Pull ups 5 Box Jumps 6 Wallballs 7 KBS 8 Double Unders 9 TTB 10 Squats 11 Back Extensions 12 HSPU Class at 8am and 9am ONLY!

WOD 12/13/11

December 12, 2011 by  
Filed under Workouts

5 Rounds: 20 TTB 20 Box Jumps 400m 20 Burpees 20 Double Unders

WOD 12/6/11

December 5, 2011 by  
Filed under Workouts

3 Rounds: 15 Wallballs Broadjump burpee across the room 10 TTB 400m then:  5×3 Push Jerk

WOD 11/19/11

November 18, 2011 by  
Filed under Workouts

4 rounds: 10 Burpees 10 Squat Snatch 400m run

WOD 11/1/11

October 31, 2011 by  
Filed under Workouts

5 Rounds: 8 Bar Facing Burpees 8 Deadlifts(225/155) 8 TTB  

WOD 10/15/11

October 14, 2011 by  
Filed under Workouts

3 rounds: 5 Burpees 10 TTB 15 Box Jumps Block Loop or 500m Row 3 rounds: 5 burpees 10 TTB 15 Box jumps

WOD 9/1/11

August 31, 2011 by  
Filed under Workouts

5 Power Cleans on the minute.  Finish remainder of the minute with burpees.  Continue until you reach 100 burpees. 5 Front Squats on the minute.  Finish remainder of the minute with double unders.  Continue until you reach 250 double unders. Courtesy of our friends at Desert CrossFit!

WOD 8/17/11

August 16, 2011 by  
Filed under Workouts

4 Rounds: 8 Thrusters (95/65) 8 Burpees 8 Hang Power Cleans 8 Pull ups 8 Touch Shuttle Run

« Previous PageNext Page »