Dec 29

Tech/Strength:
Overhead Squats
5-5-5-5

Todays Wod:
21-15-9 for time
Box Jumps 24/20
Pull ups
Wall Balls 20/14

Dec 28

Todays Wod:

Squat Cleans
3-3-3-3-3-3

Dec 27

Tech/Strength
Clean and Press
10-8-6-3-1-1

Wod: For Time
10-9-8-7-6-5-4-3-2-1
Clean and Press 105/65
Push Ups
Air Squats
Ab Mat Sit-ups

Dec 26

Holiday Monday

Dec 27

CrossFit at 9am

"ELF"------>

Dec 25

Merry Christmas

Dec 24

Tech/Strength:

Back Squats

10-8-6-3-1-1

Todays Wod:

10min AMRAP

10 Back Squats 135/85

10 knee to Elbows

250m Row

Dec. 23

Rest Day

Holiday Hours

Dec 24 9am CrossFit

Dec 25 closed

Dec 27 9am CrossFit

Dec 28 9am Met class

Dec 31 9am CrossFit

Jan 3 9am CrossFit

Regular class schedule on

non-posted days

Dec 22

Todays Wod:
12 Days of Christmas
1 Burpee
2 Turkish get ups 20/12lb
3 Push Press 95/55lb
4 Box Jumps 24/20"
5 Push ups
6 Air Squats
7 Sit ups
8 Wall Balls 20/14
9 Double Unders or 45 singles
10 KB swings 53/35lb

11 Pull ups

12 Thrusters 95/55lb

Dec 21

Tech/Strength

Deadlift

8-8-6-4-2-2

Today's Wod:

3 Rounds for time

10 Deadlifts 315/205lb

30 GHD sit ups

Dec 20

Tech/Strength:
Front Squat 10-8-6-3-3
Push Jerk 10-8-6-3-3

Todays Wod:
12min AMRAP
2 Front Squats 135/85
1 Hang Clean 135/85
1 Push Jerk 135/85
5 Push Ups

Dec. 18

Tech/Strength:

Overhead Squats

12-10-8-5-5-5

Todays Wod:

20min. AMRAP

5 Pull ups

10 Sit ups

15 KB swings 35/26lb

20 Air Squats

Dec, 17

Tech /Strength:

10-8-6-3-1-1

Todays Wod:

5 rounds for time.

5 Cleans 135/85

7 Burpee's

100 Single skips

Dec. 16

Rest Day

Nov 15

Todays Wod:


Fight Gone Bad:
3 Rounds of
1 min. Wall Balls 20/14
1 min. Sumo Deadlift highpull 75/55
1 min. Box Jumps 20"
1 min. Push Press 75/55
1 min. Calorie Row
1 min. Rest



score total reps and calories

Dec 14

Tech/Strength:

Deadlifts 10-8-6-3-3-3

Todays Wod;

5 Rounds for time of.

5 Deadlift's 275/185

10 Burpee's

Dec 13

Tech/Strength:

Max Pullups/1 set

Today's Wod:

20-18-16-14-12-10

Pushups

Calorie row

Dec. 12

Rest Day

Dec. 11

Tech/Strength:

Front Squat
10-8-5-5-5

Today's WOD:

7 rounds for time of:
10 Wall Balls 20/14
10 Burpees
10 Knees to Elbows

Dec. 10

Tech/Strength:

Sumo Deadlift High Pull
10-8-6-4-3-3

Today's WOD:

21-15-9
Box Jumps 24/20
SDHP 75/55
Ab Mat situps

Dec. 9

Rest Day

Photo courtesy of CrossFit's Facebook page.
Check it out: http://www.facebook.com/crossfithq 

Dec. 8

Tech/Strength:

Push Press

10-8-6-3-3-3

Todays Wod:

5 Rounds for time

15 DB swings 50/35

12 Push Press 95/65

10 Pull Ups

Dec. 7

Todays Wod:

Over Head Squats

12,10,8,6,3,3,3,3,3

Max Weight for 3 reps

Dec. 6

Todays Wod:

5000m Row

Dec 5

Today's Wod:

Rest Day

Dec 4

Todays Wod:

"Angie" for time

100 pull ups

100 Push ups

100 Sit ups

100 Squats

Dec 3

Tech/Strength:

Back Squat

10-8-6-3-3-3

Todays Wod:

"Last Ascent"

5-10-15

Back Squat 225/135

Box Jumps 24/20"

Dec 2

Today's Wod:

Rest Day

Dec 1

Tech/Strength:

BB Bergener warm up

Progressions

Todays Wod: "Trapzilla"

20min. AMRAP

5 Thruster's 95/65

7 Clean's 95/65

9 SDHP's 95/65

Nov 30

Tech/Strength

4x max time, hanging L-sits

Today's Wod:

5 rounds for time

5 HSPU

10 Ring Dips

15 Double Unders

Nov 29

Tech/Strength

Deadlift 3-3-3-3

Today's Wod:

12 min. AMRAP

5 Burpee

10 Wallballs

15 Air Squats

Nov 28

Today's Wod:

Rest Day

Nov 27

Tech/Strength:

50 double unders for time

Tabata ab mat situps

Todays Wod:

21-15-9 for time

Box Jumps 24/20

KB swings 53/35

Push ups

Then 100 walking lunges

Nov 26

Strength/ Tech

Thrusters:

10-8-6-3-3-3

Today's Wod:

"Jackie" For Time

1000m Row

50 Thrusters 45/35

30 Pullups

Nov 25

Todays Wod:

Rest Day

One of our new CrossFiter's hitting some

big numbers on the box jump

Nov 24

Tech/Strength:

Max Box Jump

Today's Wod:

10min. AMRAP

5 cleans 155/95

10 push ups

15 ab matt sit up

200m row

Nov 23

Todays Wod:

1RM Push Press

10-8-6-4-2-1-1-1-1

Nov 22

Today's Wod:

5 Rounds for Time

9 Burpee Box Jumps 24/20

12 Overhead Squats 75/55

15 Knee to Elbows

David our cross-country skiing superstar!

Nov 21

Today's Wod:

Rest Day

Nov 20

Todays Wod:

3 Rounds for total reps

1 min. BB Bench Press 95/65

1 min. BB squat Jumps 45/35

1 min. KB swings 53/35

1 min. Burpee's

1 min. Pull up's

1 min. Rest

Nov 19

Today's Wod:

4 Rounds for time

10 Push Press 95/65

15 V sit-ups

20 Air Squats

Nov. 18

Today's Wod:

Rest Day

Coach "Tech" showing some wicked form!

Nov. 17

Todays Wod:

20min AMRAP

10 wall balls 20/14

10 deadlifts 185/115

10 box jumps 24/20"

10 burpee's

Nov 16

Today's Wod:

1 Min. max double unders for reps

Then:

Hang power snatch

1-1-1-1-1-1-1-1-1-1

Markus Willard showing some explosive form on the power snatch.

Nov 15

Todays Wod:

Front Squat 3 Rep Max 3-3-3-3-3

Then:
3 x 500m Rows for Time

4 Min. Rest Intervals

Thanks for joining us Kim and Tom!

Nov 14

Rest Day.

Nov 13

Today's Wod:

21 - 18 - 15 - 12 -9 - 6 - 3

Wallballs 20/14
SDHP 75/45
KB Swings 50/30
Ab Matt Sit-ups

Nov 12

Todays wod:

6 rounds for time

5 Push Jerks 135/85lb
20 box jumps 24/20

Finish with 1000m Row

Nov 11

Today's Wod:

Rest Day

Nov 10

Today's Wod:

"Tabata Something Else"

for total reps

Pull Ups
Push Ups
Sit Ups
Squats

Nov 9

Todays wod:

"CrossFit Total"

Combine max lb from each lift:

Shoulder Press
Back squat
Deaflift

Nov 8

Todays wod:

For Time

Perform 4 burpee's to start, and 4 burpee's

at the top of each minute until completed

20 thrusters 75/45lb

20 hang cleans

20 push jerks

20 OH squats

20 front squats

Nov 7

Rest Day

Nov 6

Today's WOD

20min AMRAP of:

10 back squats 105/65

10 box jumps 24/20"

10 DB swings 70/40lb

200m ball run 20/14lb

Nov 5

Today's WOD

10-9-8-7-6-5-4-3-2-1 reps for time of:

BB cleans 105/65lb

Alternating lunges (each leg)

Single skipping add a zero

Nov 4

Rest Day

Nov 3

Today's WOD

"Barbara"

5 Rounds for time of:

20 pull ups

30 push ups

40 sit ups

50 air squats

Nov 2

Today's WOD

Overhead Squats

5-5-5-5-5

Nov 1

Today's WOD

"Fran"

21-15-9

thrusters

pull ups

October 30

Today's WOD

5 rounds for time of:

15 deadlift (185/115)
15 box jumps (24"/20")
15 wall balls (20/14)
400m run

October 29

Today's WOD

AMRAP in 12 minutes of:

10 push press (85/55)
15 'sole' sit ups
50' OH walking lunges (25/15)

October 28

Today's WOD

Mobility:

Let's prep for some push press...

October 27

Today's WOD

3 rounds for time of:

10 SDHP 95/65

20 push ups

30 dowel OH squats

October 26

Today's WOD

3 rounds for time of:

2 muscle ups

4 HSPU

10 squat jumps

October 25

Today's WOD

3 rounds for time of:

20 box jumps

30 wall balls

40 DB swings

50 sit ups

October 24

Rest day

October 23

Today's WOD

10 Rounds for time of:

5 clean&press (135lbs/85lbs)
10 knees to elbows
200m run