Featured / 24.07.2012

For Time: Part A: 8 Minutes for Reps of Turkish Get-ups 24Kg/16Kg Part B: For Time: 200’ Single Arm Kettlebell Overhead Lunge 24 kg/16kg 30 Kettlebell Swings 400 M Single Arm Farmer’s Walk 30 Kettlebell Swings 200’ Single Arm Kettlebell Overhead Lunge 24 kg/16kg (to be done outside)
Featured / 23.07.2012

Part A: Strength High Bar Back Squat 3 sets of 5 Reps @ 75-80% 90- 120 seconds of rest between sets. Part B: WOD Team Relay 2 teams per class 1k Bike 40 Wall Ball Shots #12 15 Burpee Box Jumps 20” As a team finish: 200 Thrusters #75 All team members must finish relay portion to call time 1 station available per exercise. Team members cannot advance to next station until it has been cleared by preceding member
Featured / 23.07.2012

Divide class into 2 teams.  Team 1 will Row 600 M while the other completes max reps: 1) Air Squats 2) Double Unders 3) 20’ shuttle runs (lengths) Teams switch off between each exercise, which stops as soon as all the members of other team have completed their 600 M Row.  Object is to get the row done as quickly as possible, so as to prevent the number of reps made by the other team. There is a 1 minute rest after each station. Coach will take rep count during rest.
Featured / 21.07.2012

“Rahoi” AMRAP in 12 minutes 12 Box Jumps 24” 6 Thrusters M95/W#65 6 Bar Facing Burpees U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
Featured / 18.07.2012

CrossFit Baseball: Divide class into 2 teams. Game is 20 minutes Home plate: 2 Forward Rolls Run to Hammersmith and back. 1st Base:  10 Parallel Jumps Run to Hammersmith and back. 2nd Base:  10 Cal Row Run to Hammersmith and back. 3rd Base:  10 Push-Press #95/#65 Run to Hammersmith and back