Archive for December, 2012

Monday, December 31, 2012

Posted: December 30, 2012 by kellyguillory in WOD
Tags: , , , , ,

NOTE: We will have 5am, 8am and 9am classes only. We will be closed New Years day. Welcome back Wednesday, January 2nd! Let’s set some new goals!

STRENGTH: Bench Press & Back Squat: 20 minutes to find a 1 Rep Max

WOD: 15 Minute AMRAP think big

15 Deadlifts (105/155)

15 Deficit push ups (hands on 25# plates)

15 Box Jumps (20/24)

Sunday, December 30, 2012

Posted: December 29, 2012 by kellyguillory in WOD

REST DAY!

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Saturday, December 29, 2012

Posted: December 29, 2012 by kellyguillory in WOD

“Frankie’s Request”

MURPH

1 mile run

100 pullups

200 push ups

300 air squats

1 mile run

To be recorded for posterity… NO breaking  up of reps.

Friday, December 28, 2012

Posted: December 28, 2012 by kellyguillory in WOD

MIA’S BIRTHDAY WODImage

100 Meter Sprint (ALL OUT!) jog back

1Rope Climb

50 Power Cleans (65/95)

100 Meter Sprint, jog back

1 Rope Climb

50 Air Squats

100 Meter Sprint, jog back

1 Rope Climb

50 1 arm KB Snatches-25 each arm (25/35)

100 Meter Sprint, jog back

1 Rope Climb

50 Walking Lunges

100 Meter Sprint, jog back

1 Rope Climb

 

These are some of Mia’s favorite exercises!  Join us for a fun, fit workout!

 

 

Thursday, December 27th, 2012

Posted: December 27, 2012 by kellyguillory in WOD

20-18-16-14-12-10-8-6-4-2

200 meter runpush ups

-Pistols

-Hand Release Pushups

-Weighted Sit ups (15/25)

-Ball Slams

Yes, you run after each round!

Wednesday, December 26, 2012

Posted: December 26, 2012 by crossfitcrusade in WOD

20121225-205953.jpg

Tuesday, December 25, 2012

Posted: December 25, 2012 by kellyguillory in WOD

GYM IS CLOSED SO THAT ALL OF OUR MEMBERS CAN ENJOY TIME WITH THEIR FAMILIES.

On your own:Truck Group photo

150 Burpees for time

OR

Run a 5K