Wednesday July 31

Jul 31, 2013 | CrossFit Kids W.O.D.

Wednesday July 31 4:30 “Dogs” 6-10 5:30 “Big Dogs” 11-14 Buy in 250/500m row 3 RFT 9 snatch grip dead lift 6 power snatch 3 overhead squats Buy out 250/500m row 

Tuesday July 30th 2013

Jul 30, 2013 | W.O.D.

WOD Strength  Front Squats 2×10 @ 80% Conditioning  21-15-9 reps of  Power Snatch 115/85 Burpees Run 200 between ea set 15:00cap

Monday July 29th 2013

Jul 29, 2013 | W.O.D.

The 2013 Games Season has come to a close. Did you pick the winners? WOD Warm up Skill Transfer Exercise 12-15 minutes of Snatch Balance go heavy then 10-9-8-7-6-5-4-3-2-1 reps of S2OH 135/95 Pull Ups KBS...

Sunday July 28th 2013

Jul 28, 2013 | W.O.D.

Welcome Home Champ      WOD 2 Person Teams 12:00 Established 1RM Hang Clean rest 5:00 AMRAP 17:00 Deck of Cards During this workout you and your partner will establish your heaviest rep of a hang clean. Your totals will be combined. Then you will...