9:30 squad


100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squat



Nice job on another Benchmark WOD folks!!!  We keep seeing amazing improvements from you all.  This was a nasty first WOD for three new people that joined up today:-)  Great to have you as part of the family!

Two Minute Defense – Team WOD

This workout will be done in teams of two. One member shall complete the round while the other member rests. Each member will complete 10 rounds of the exercise for time.

10 Rounds for each member of:

  • 1 – Power Clean
  • 3 – Hang Squat Clean
  • 2 – Push Press/Push Jerks
  • 2 – Gassers (Down & Back)
Two Minute Defense - Team WOD

Two Minute Defense - Team WOD



    Thrusters (65/45)
    Double Unders

    Just want to give a shout out to the PM classes for their improvement and effort on form tonight.  HUGE difference. Great job you guys. -Nikoli-

    YES! We are still open today! Thankfully, we have cars that can still get us here, so I’ve got the heat going and the tunes on for a good workout! For those of you who just don’t want to risk it….you’re in luck. Check out the workout I made for you after the regular WOD. Post your time to comments!



    Front Squats



    5 rounds:

    Overhead plate lunges down and back

    21 Burpees


    2 Rounds of Leg Cranks

    (1 Leg Crank = 10 squats, 10 jumping squats, 10 lunges, 10 jumping lunges)

    30 Burpees

    2 Rounds of Leg Cranks

    30 Burpees

    HAVE FUN!!

    Are you ready for the 2011 CrossFit Games?? Interested in competing? Check out this website for more information:  http://games.crossfit.com/blog/2011/02/get-ready-open,1045/.

    Focus: Complete 200 double unders

    WOD: 15 AMRAP

    – 30 sec flutter kick

    – 8 Man Makers

    – 15 V – Ups

    – 3 Gassers

    * Contest for Starbucks card:-) Overhead plate carry from red line to red line (blue/green).  Can’t let the plate touch your head and down and back is one rep.  Go get em’

    Man Maker Demo We will be only doing one pushup per man maker though.