WOD 1/22/13

“Hiding from your weaknesses is a recipe for incapacity and error.” –Greg Glassman (Founder of CrossFit) WHats your weak link? A) 30 BW back squats B) 30 Hang power snatch @ 75% body weight C) 30 tire flips D) 30 ball slams 20/10 E) 2x run 400m 1 minute rest F) 3x 90...

WOD 1/21/13

If you haven’t heard or seen it already, Bob Harper from the TV show “The Biggest Loser” has become a CrossFit freak and has started incorporating CrossFit WODs and methodologies into the show. This link shows Bob doing “Fran”. Check it...

Hero WOD Friday “Coe”

A) Max lift 12 reps @ 30% 10 reps @ 40% 5 reps @ 75% or more 5 reps @ 75% or more AMRAP @ 75% or more B) dynamic lift 2-2-2-2-2-2-2-2 C)”Coe” Ten rounds for time of: 95 pound Thruster, 10 reps 10 Ring push-ups Mikko Salo 9:55, Peter Egyed 11:07, Kristan...

WOD 1/17/13

A) “Gail” 21-15-9 Power clean 135/95 burpees B)21-15-9 ring dips toes 2 bar C) 3 1 minute handstand...

WOD 1/16/13

The hollow body position is very important for many of the things we do in CrossFit. It protects our backs when we go into a handstand, gives us extra support when we go for a max press, and also gives us support on ring dips. For a little bit more check out this...