WOD 053113

WOD 053113

2 Rounds for time:

10 Hanstand Pushups
20 Overhead Squats (65#/45#)
30 Box Jumps (24"/20")
40 KB Swings (55#/35#)
50 Wall Balls (20#/14#)

Post times to comments.

WOD 053013

****NO POLICE CLASSES ON THURSDAY 5/30/13****

WOD 053013

AMRAP in 13 Minutes:

7 Push Press (135#/95#)
14 Med Ball Cleans (20#)
50 Double Unders or 150 Singles

Post Rounds to Comments.

WOD 052913

WOD 052913

Cindy

AMRAP in 20 Minutes:

5 Pullups
10 Pushups
15 Air Squats

Post rounds to comments. To get your name posted as one of the top 3 for this WOD on the Big Board you must complete all the reps as prescribed and it must be verified. 

WOD 052813

WOD 052813

5 Rounds for time:

10 Dead Lifts (185#/155#)
10 Burpees

Post times to comments.

WOD 052713

***NO POLICE CLASSES ON MONDAY 5/27/13 BUT THE GYM IS OPEN ALL DAY***  

 

The Hero workout is more than a test of physical ability. It bridges the gap between the body and the mind, emotion and experience, and gives us the chance to do more than just remember our soldiers. It gives us the chance to sweat, bleed, suffer and grieve for our fallen heroes one rep at a time.

WOD 052713

Whittman

7 rounds
15x KB swings (53#)
15x Power clean (95#)
15x Box jumps (24 inch) 

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

WOD 052613

WOD 052613

3 Rounds for time:

400m Run
40 Walking Overhead Lunges (45#/25#)
30 Situps
20 Pushups (Hand Release)
10 Burpees

Post times to comments.

 

WOD 052513

WOD 052513

For time:

10-9-8-7...(reps)
Burpees
Sit-ups

Cash Out:

Tabata Row (:20 on /:10sec off) x 8 rounds

WOD 052413

WOD 052413

AMRAP in 14 min:

7 Front Squat (135/95)
7 Ring Dips
7 Toes to Bar

Post rounds to comments.

WOD 052313

WOD 052313

3 Rounds for time:

400m Run
10 Push Jerks (115/95)
15 Pullups
20 Jumping Lunges (45/25)

Post times to comments.



Cash Out: Turkish Getups

WOD 052213

WOD 052213

Run 400 then:
 
21-15-9x reps for time:

Sumo deadlift high pull (85#)
Medicine ball clean (20#)
Thruster (85#)
Wall-ball (20#)
Burpees 

Post times to comments.

WOD 052113

WOD 052113

AMRAP in 12 Minutes:

50m Farmers Carry (72#/53#)
10 OH Squat (95#/65#)
50m Farmers Carry (across the gym and back will count as 50m)
10 Push-ups - HR

 

Cash Out:  Max Ring Dips x 2

Post Rounds to comments.

WOD 052013

WOD 052013

4 rounds for time:

KB swings (53#/36#) 40-30-20-10x (Reps)
Box Jumps (24"/20") 10-20-30-40x  (Reps) 

Post times to comments.

Cash Out: 100m Sprint x 4

WOD 051913

WOD 051913

AMRAP in 15 minutes
25x Burpees
15x Back squat (bw)  

Post rounds to comments.

WOD 051813

WOD 051813

3 rounds for time:

30x Squats
20x Ring dips
10x Pull-ups
5x  burpees

Post times to comments.

WOD 051713

WOD 051713

Every minute on the minute for 15 minutes
3x Power clean (135#/115#)
5x Box jumps (24 inch)
10x Push-ups  

Post rounds able to complete

WOD 051613

WOD 051613

AMRAP in 20 minutes
5x Burpee-pull ups
7x Ring Dips 
9x Front squat (95#/75#)

Post rounds to comments.

Asst. Chief Taylor and Officer Slavens getting a workout in before work at the new CrossFit gym!

WOD 051513

WOD 051513

10 rounds for time
15x Wall Balls  
15x Push-ups

Post times comments.

WOD 051413

WOD 051413

4 Rounds for time:

5x Deadlift (225#)
10 Pull-ups
15 KB Swings (72#)
200m Med Ball Run

Post times to comments.

WOD 051313

WOD 051313

For Time:

21 Back Squat 225#
42 Sit-ups
15 Back Squats
30 Sit-ups
9 Back Squats
18 Sit-ups

Post times to comments.

WOD 051213

WOD 051213

AMRAP in 12 minutes

20x Box jumps (24/20 inch) 
15x KB swings (53#/36#)
10x Toes to bar 
5x Burpees

Post Rounds to comments.

WOD 051113

WOD 051113

Invisible Fran

3 rounds for time,
21-15-9x

Squats
Push-ups  

Post times to comments.

WOD 051013

WOD 051013

15 rounds for time
1-2-3...14-15x reps each, start and finish WOD with 400m run

Pullups
Sumo deadlift high pull (95#)
Box jumps (24 inch box)

Post times to comments.

WOD 050913

WOD 050913

AMRAP in 15 min:

50m DB Farmer carry (55# KBs)
20x Squats
50m DB Farmer carry
15x Push ups  

50m is equivalent to 2 trips across the gym (east wall to west wall and back).  Post rounds to comments.

WOD 050813

WOD 050813

5 Rounds for time:

15 Push Press 95#/65#
15 Burpee Box Jumps
200m Run

Post times to comments.

WOD 050713

For Time:
40-30-20-10 Reps
Walking Lunge Steps, Forward
Push-ups
Walking Lunge Steps, Backward
Sit-ups

Cashout:  100m Sprint x 4

Post your times to the Comments.

Class Trial Run

We will be finishing up with construction this week (paint, cleaning, and lights!).  So we will begin classes this week for those who REALLY want to get started.  Here is a WOD for Monday.  Classes will begin Tuesday morning.

AMRAP in 12 Minutes:

10 Thrusters 95#/65#
15 KB Swings 55#/35#

Post your rounds to comments.

Gym Closed until Further Notice

WOD 050313

For time:

100 DoubleUnders
50 Burpees
1 mile Run

Gym will be Closed until Further Notice

We are just waiting on a few things to clear up, but it shouldn't take very long.  I'll keep you posted.  Here are some WODS to do in the mean time

050213

3 Rounds for Time:

50 Air Squats
20 Ring Push Ups/Pushups
12 Pullups
6 Burpees