30/06/12
Sat ,30/06/2012Workout Of the Day
Skill of The Week – Handstands/Shoulder Touches
For Time
1000m row
75 Russian KB Swing @ 24kg/16kg
500m row
50 Russian KB Swing @ 24kg/16kg
250m row
25 Russian KB Swing @ 24kg/16kg
Archive for June, 2012
29/06/12
Fri ,29/06/2012Workout Of the Day
Skill of The Week – Handstands/Shoulder Touches
Strength – Jerk 1-1-1-1-1
10min AMRAP
10 OHS @ 95#/65#
10 Shoulder to overhead @ 95#/65#
10 Burpees
28/06/12
Thu ,28/06/2012Workout Of the Day
Skill of The Week – Handstands/Shoulder Touches
Strength – Front Squat 1-1-1-1-1
Alternating Tabata Rounds
Pull-ups
DU ( score them 3:1 )
DL@225#/135#
27/06/12
Wed ,27/06/2012Workout Of the Day
Skill of The Week – Handstands/Shoulder Touches
For Time
800m run
3 Rounds
15 T2B
15 Wallball @ 20#/14#
800m run
This is an open call for ANYONE that is interested in training as a team for the 2013 Crossfit Games Open.
There will be meetings held at 7pm at the gym tonight.
The only prerequisite is a desire and commitment to train hard. If you have any questions…………………
show up to the meeting. 
26/06/12
Tue ,26/06/2012Workout Of the Day
Skill of The Week – Handstands/Shoulder Touches
Strength – Power Clean 1-1-1-1-1
For Time
“GRACE”
30 Power Clean and Jerks @ 135#/95#
This is an open call for ANYONE that is interested in training as a team for the 2013 Crossfit Games Open?
There will be a meeting held at 7pm at the gym on Wednesday June 27th.
The only prerequisite is a desire and commitment to train hard. If you have any questions…………………
show up to the meeting.
25/06/12
Mon ,25/06/2012Workout Of the Day
Skill of The Week – Handstands/Shoulder Touches
Strength – Back Squat 1-1-1-1-1
10-9-8-7-6-5-4-3-2-1
Box Jump @ 24″/20″
Clapping push-ups
This is an open call for ANYONE that is interested in training as a team for the 2013 Crossfit Games Open?
There will be meetings held at 7pm at the gym tonight and Wednesday June 27th.
The only prerequisite is a desire and commitment to train hard. If you have any questions…………………
show up to the meeting.
24/06/12
Sun ,24/06/2012Workout Of the Day
Skill of The Week – the squat ( spend 5 minutes in the rock bottom of your squat in bare feet )
For Time
300m row
100 sit-ups
300m row
75 sit-ups
300m row
50 sit-ups
This is an open call for ANYONE that is interested in training as a team for the 2013 CrossFit Games Open?
There will be meetings held at 7pm at the gym on Monday June 25th and Wednesday June 27th.
The only prerequisite is a desire and commitment to train hard. If you have any questions…………………
show up to the meeting.
23/06/12
Sat ,23/06/2012Workout Of the Day
Skill of The Week – the squat ( spend 5 minutes in the rock bottom of your squat in bare feet )
16min AMRAP
20 walking barbell lunges @ 95#/65#
10 vertical jumps to a target 1′ above max reach
5 HSPU
This is an open call for ANYONE that is interested in training as a team for the 2013 CrossFit Games Open?
There will be meetings held at 7pm at the gym on Monday June 25th and Wednesday June 27th.
The only prerequisite is a desire and commitment to train hard. If you have any questions…………………
show up to the meeting.
22/06/12
Fri ,22/06/2012Workout Of the Day
Skill of The Week – the squat ( spend 5 minutes in the rock bottom of your squat in bare feet )
Strength – Squat 5 @ 75%, 3 @ 85%, max @ 95%
3 RFT
3 Power Snatch @ 135#/95#
6 Snatch @ 135#/95#
400m run
WOD from 2-3 will be 800m hill repeats
This is an open call for ANYONE that is interested in training as a team for the 2013 Crossfit Games Open?
There will be meetings held at 7pm at the gym on Monday June 25th and Wednesday June 27th.
The only prerequisite is a desire and commitment to train hard. If you have any questions…………………
show up to the meeting.
21/06/12
Thu ,21/06/2012Workout Of the Day
Skill of The Week – the squat ( spend 5 minutes in the rock bottom of your squat in bare feet )
Strength – Bench 5 @ 75%, 3 @ 85%, max @ 95%
4 x 500m row
2min recoveries
This is an open call for ANYONE that is interested in training as a team for the 2013 Crossfit Games Open?
There will be meetings held at 7pm at the gym on Monday June 25th and Wednesday June 27th.
The only prerequisite is a desire and commitment to train hard. If you have any questions…………………
show up to the meeting.