Headlines:

05.26.12 - Back Rehab Clinic with Dr. Melanie Mitros, 10am-11am - Sign-up HERE with BACK in Subject Line of Email

05.31.12 - Olympic Lifting Series with Coach Tim, TH & FRI 5pm-6pm, May 31 - Jun 29, $100/member - Sign-up HERE with OLY in Subject Line of Email

06.09.12 - CrossFit For Hope, CrossFit SanTan

06.11.12 - Strength Series with Coach Roy, MON & WED 5:30pm-6:30pm -OR- TUES & THURS 9:30am-10:30am, Jun 11 - Aug 2, $100/member for sign-ups in May, $115/member for sign-ups in June - Sign-up HERE with STRENGTH in Subject Line of Email

06.16.12 - Mobility Series with Coaches Sashia & Tyler E, SAT 11am-1pm, Jun 16 & Jun 23, $50/member - Sign-up HERE with MOBILITY in Subject Line of Email

WOD 25-May-2012 – “Attack of the Clones”

 No Responses »
May 242012
 

10 Minute AMRAP:
Round 1 = 2 Burpees + 100m Run
Round 2 = 4 Burpees + 100m Run
Round 3 = 6 Burpees + 100m Run
Round 4 = 8 Burpees + 100m Run
…and so forth…
Continue increasing Burpees by 2 reps each round until time runs out, no rest between rounds.
Post Burpee reps completed for score.

WOD 24-May-2012 – “Strongarm”

 7 Responses »
May 232012
 

For Time:
400m Farmers Walk – 44/26
30 Ring Dips
2 Rope Climbs (15:1 Pull-Up Conversion)
30 HRPU
400m Atlas Walk – 20/14

WOD 23-May-2012 – “The Matrix”

 16 Responses »
May 222012
 

For Time:
100 Double-Unders (5:1 Singles)
90 Air Squats
80 Sit-Ups
70 Wall Ball – 20#-10′M / 14#-9′W
60 Supermans
50 KB Swings – 53M / 35W
40 Push-Ups
30 Thrusters – 45M / 35W
20 Burpees
10 Pull-ups

Compare to 24-Sep-2011

WOD 22-May-2012 – “Raptor”

 8 Responses »
May 212012
 

For Time:
400m Run
21 BW Back Squat
800m Run
21 BW Back Squat
400m Run

WOD 21-May-2012 – “Target Practice”

 12 Responses »
May 202012
 

20 minute AMRAP, 1 Minute Stations:
Parallette Shoot Through
Box Jump
Knees to Elbow
Up-Down
Rest

S&E 20-May-2012

 1 Response »
May 202012
 

CFS1 – DT: 5 Rounds for Time – 12 DL + 9 Hang Power Clean + 6 Push Jerk (all @ 155M / 115W)
CFS2 – For Load: Weighted Ring Dip 3-3-3-3-3
CFS3 – 4 Rounds For Time: 10m Walking Handstand + 100m Sled Pull (135/90) + 200m Farmers Walk (70/44)

CFE1 – For Time: Row 3x1000m with 2min rest in between
CFE2 – Tosh: For Time, Run 3x(200m+400m+600m) – Rest = Work
CFE3 – For Time: Row 300 calories

WOD 19-May-2012 – “Salute”

 No Responses »
May 182012
 

Happy Armed Forces Day!

Today’s WOD, 20 Minute AMRAP:
400m Run
Sit-Ups
Overhead Barbell Hold – 75M / 55W

Team WOD (9-10am), 3 Partners:
Partner 1 will complete the run. Partner 2 can only perform sit-ups while Partner 3 holds BB locked out overhead.
Partner 1 returns from the run and goes to sit-up station. Partner 2 moves to OH BB Hold, and Partner 3 runs.
Continue rotating until time runs out. Team Score is combined total of sit-ups.

Singles will perform 20 Minute AMRAP (for rounds completed) with 400m Run, 20 Sit-Ups and 60sec OH BB Hold (75/55).

WOD 18-May-2012 – “Diane”

 8 Responses »
May 172012
 

21-15-9 Reps for time:
Deadlift – 225M / 155W
HSPU

Compare to 17-Nov-2011

WOD 17-May-2012 – “Reflux”

 11 Responses »
May 162012
 

For Time:
40 Double-Unders (5:1 Singles)
10 Burpees
30 Double-Unders (5:1 Singles)
20 Burpees
20 Double-Unders (5:1 Singles)
30 Burpees
10 Double-Unders (5:1 Singles)

WOD 16-May-2012 – “Hard Water”

 10 Responses »
May 152012
 

For Time:
1000m Row
50 Snatch – 75M / 55W
30 T2B

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