Monthly Archives: April 2012

Tuesday 120501

Strength/Skill: Hang Power Clean 10 Minutes Find 3 RM Bent Over Bar Bell Row 3×6-8 @2111 WOD 5 Rds For Time: 10 Hang Power Clean 135/95 10 Burpees Additional: Weekly Challenges Mobility

Posted in Crossfit WOD, Daily Workouts | Comments Off on Tuesday 120501

Regionals Schedule

Our Regionals are here! That being said the schedule for the gym will be normal hours Monday-Thursday, the gym will be closed Friday and Saturday. The Southwest Region competition will be held at Douglas County Fairgrounds at 500 Fairgrounds Drive, … Continue reading

Posted in Crossfit WOD, News & Updates | Comments Off on Regionals Schedule

Monday 120430

Strength/Skill: Back Squat 1×20 WOD 4 Rounds for time: 7 Chest to bar pull ups 400 meter run 7 Chest to bar pull ups Rest 2 min Additional: Weekly Challenges Mobility

Posted in Crossfit WOD, Daily Workouts | Comments Off on Monday 120430

Saturday 120428

Strength/Skill: Weighted Pull Ups 4×5 WOD AMRAP in 12 Minutes 25 Double Unders 20 KB Swings 15 Toe to Bar Additional:   Weekly Challenges Mobility

Posted in Crossfit WOD, Daily Workouts | Comments Off on Saturday 120428

Friday 120427

Strength/Skill: Ground to Overhead top ea. min for 10 minutes Power Snatch x 1 every odd min Clean & Jerk x 1 every even min WOD Regional/After Party Fundraiser WODs!!!  AMRAP in 5 Minutes: Ground to Overhead (Athletes Choose Weight) Rest 5 Minutes … Continue reading

Posted in Crossfit WOD, Daily Workouts | Comments Off on Friday 120427

Thursday 120426

Strength/Skill: 3 Sets: DB Renegade Row x 8-10 ea DB/KB Walking Lunge x 10-12 ea WOD For Time: 20-2 Wall Ball Ladder 1-10 Bear Crawl  Additional:   Weekly Challenges Mobility

Posted in Crossfit WOD, Daily Workouts | Comments Off on Thursday 120426

Wednesday 120425

Strength/Skill: Muscle Up/Pull Up Practice Strict Pull Ups 1×3-5 Chest to Bar Pull Up 1×3-5 Strict Ring Pull Up 1×3-5 Chest/Hip to Ring Pull Up 1×3 Ring Dips/Ring Support 1×3-5 Ring Transition 2×3-5 Muscle Up WOD For Time: 40 Pull Ups … Continue reading

Posted in Crossfit WOD, Daily Workouts | Comments Off on Wednesday 120425

Tuesday 120424

Strength/Skill: Bench Press 3×3 @20X1 Power Clean + Hang Power Clean + Hang Squat Clean 3x1ea WOD AMRAP in 10 Minutes75 Russian KB Swing Buy in: 4 Hang Power Clean 155/105 6 Burpee Over Box Jump Additional:   Iron Shoulder Series … Continue reading

Posted in Crossfit WOD, Daily Workouts | Comments Off on Tuesday 120424

Surge Regionals Fundraiser!!!

We have finally set a date for our fundraiser.  It will be THIS Friday, April 27th, 2012 at any class. If you cannot make it Friday you would just need to complete it by Monday the 30th at the latest. The WOD is … Continue reading

Posted in Daily Workouts, News & Updates | Comments Off on Surge Regionals Fundraiser!!!

Monday 120423

Strength/Skill:  Back Squat 1×20 WOD For time: Run 400 meters 95 pound Thruster, 21 reps 21 Pull-ups Run 300 meters 95 pound Thruster, 15 reps 15 Pull-ups Run 200 meters 95 pound Thruster, 9 reps 9 Pull-ups Additional:   Iron … Continue reading

Posted in Crossfit WOD, Daily Workouts | Comments Off on Monday 120423