Browsing all posts in Named Workouts.

1st WOD at the new space – Feb 6

6pm CLASS ONLY   “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps [...]

Friday the 13th

We all know bad things are bound to happen on Friday the 13th. So in order not to disappoint you here is a fun little workout from our friends at CrossFit King Of Prussia. “Bad Medicine” Med Ball (20/14#) 3 rounds for time 400 Meter run with medball 25 wallballs (10/9′) 25 medball cleans 25 [...]

WOD Jan 7

“Tabata This” (1 round of each movement – 8 cycles) Squat + 1 min rest Rower (Cal) + 1 min rest Pull Ups + 1 min rest Sit up + 1 min rest Push Ups + 1 min rest Movements can be done in any sequence. Each exercise is scored by the lowest number of [...]

WOD Jan 2

We are Open for the 5pm and 6:30pm classes ONLY. 1st workout of 2012, come in and blow out the cobwebs. “Bradshaw” 10 rounds for time of: 3 Handstand push-ups 100/75kg Deadlift, 6 reps 12 Pull-ups 24 Double-unders U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute [...]

WOD Dec 20

A trip back to this years CrossFit Games Open Games WOD 11.5 Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (65/45kg) 10 Toes to bar 15 Wall balls (20lbs to 10′ target/14 lbs to 9′ target) Description Power clean This is a standard Power clean from the ground [...]

WOD Dec 14

One from this years CrossFit Games Open qualifier: WOD 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (70/45kg) 12 Push-ups 15 Box jumps (24/20″) Description Deadlift This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is [...]

WOD Dec 10

Fight Gone Strongman Prowler Push 68/48 Tire Flip 120/100 Stone Load 50/30 Farmers Carry 24/16 Fat Bar Deadlift 100/60 Teams of 2 in FGB format. Compare to Jul 16 Then at 10am we will work on your Snatch.

WOD Dec 9 – Brett Wood hero fundraiser

5 Rounds For Time 400m Run 10 Burpee Box Jumps 24/20″ 10 SDLHP 43/30kg 10 Thrusters 43/30kg 1 Min Rest Today we will be hitting this unique hero workout. This workout and fundraising idea was put together by military CrossFiters in Australia in honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, [...]

WOD Dec 6

Back Squat 3 x 5 Then the “Fit Test” based on the one used on Maori TV’s “Fit Club” which screens at 8pm on Thursdays. 500m Row 20 Kettlebell Swings 24/16kg 20 Box jump overs (on then over is acceptable) 60/50cm (24/20′) 15 DB thrusters 15/10kg 10 Hand release burpees 3 x Medball shuttle run [...]

WOD Nov 25

Bench Press 3 x 5 Then “Diane” 21-15-9 Deadlifts 100/80kg Hand Stand Push Up