Monthly Archives: April 2012

Happy hour tonight!

Friday 120420 WODs at HR:00 and HR:40 A: Front Squat 5×3 Back Squat 1×20 B: 1’ Max Box Jumps 1’ Max Double Unders 1’ Max Squats WODs at HR:20 and HR:30 A: Russian gymnastics warm-up B: 21-15-9 reps for time … Continue reading

70 Comments

Jump that bar up, jump yourself up

Thursday 120419 WODs at HR:00 and HR:40 A: Russian gymnastics warm-up B: 21-15-9 reps for time of: Power Clean 165#/105# Box Jumps 24″ WODs at HR:20 and HR:30 A. Deadlift 3×3 Deadlift 15-12-9 B: 3 rounds for time of: Run … Continue reading

54 Comments

ANNOUNCING…SPRING TRAINING!

To compete in the “major league” of CrossFit, we first need to develop our “farm team,” a foundation from which we can develop talent to send to the Regionals and Games when the time comes. We are going to invite … Continue reading

6 Comments

You can’t run away from the HSPUs & T2Bs

Wednesday 120418 WODs at HR:00 and HR:40 A. Deadlift 3×3 Deadlift 15-12-9 B: 3 rounds for time of: Run 400m 10 Handstand push-ups 20 Toes to Bar WODs at HR:20 and HR:30 A: Russian gymnastics warm-up B: In teams of … Continue reading

98 Comments

Team-up Tuesday

Tuesday 120417 WODs at HR:00 and HR:40 A: Russian gymnastics warm-up B: In teams of two, a 20-minute AMRAP: One team-member works at a time, finishing a round–the other holds a barbell (45#/33#), then switch. At no time can the … Continue reading

61 Comments

Quick wrists, steady shoulders

Monday 120416 WODs at HR:00 and HR:40 A: Back squat 3×3 B: 8 minutes, as many rounds as possible of: 30 Double-Unders 10 OHS 115#/75# WODs at HR:20 and HR:30 A: Shoulder Press 3×5 Shoulder Press 1×15 B: For Time: … Continue reading

64 Comments

New class times, more classes, and policy clarification

Effective Monday, April 23: The 6:30 AM and 7:30 AM WOD classes will start 10 minutes earlier, at 6:20 AM and 7:20 AM. There will be 15 additional AM WOD classes at 28 Street, Monday through Friday at 5:40 AM, … Continue reading

11 Comments

Grab a plate and hit the road

Sunday 120415 WODs at HR:00 A: Shoulder Press 3×5 Shoulder Press 1×15 B: For Time: 25 Burpees Run 400 meters with a 25#/10# plate 25 Weighted pull-ups with a 20#/15# dumbbell Run 400 meters with a 25#/10# plate 25 Handstand … Continue reading

20 Comments

Saturday is full of options

Saturday 120414 WODs at HR:00 and HR:40 A: Russian gymnastics warm-up B: For time: 50 Box jumps, 24″ box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood (16kg) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45# … Continue reading

68 Comments

Junior is still tough

Friday 120413 WODs at HR:00 and HR:40 A: Front Squat 3×5 Back Squat 1×20 B: “J.T. Jr.” For time, complete 9-7-5 reps of: Handstand push-ups Ring dips Pushups WODs at HR:20 and HR:30 A: Russian gymnastics warm-up B: 9-6-3 reps … Continue reading

73 Comments
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