05/09/11 WOD

Be sure to welcome and introduce yourself to all the new faces in crossfit.  Logan our newest member already was introduced to pukie!



4 Rounds for time of:

10 SDHP- 95m/65w

10 KB Swings- 53m/35w

10 KB Snatch (5 each arm)

10 KB OHS (5 each arm)



1.  Clean & Jerk- Build up to a 1RM in 12 minutes

2.  Close Grip Bench Press (80% of Bench 1RM) (index finger on smooth part of bar) 55/5, 70/5, 80/4, 85/3, 85/3; rest 2 min b/t sets

3.  Inverted Ring Rows- 3 sets of max reps; rest 45 sec b/t sets


NEW- Crossfit Endurance is here!

We will be having our first Crossfit Endurance classes starting next Monday, May 16th.  It will be on a limited sign-up basis for now, we are going to cap the class at 10 people.  At this time we are only going to have one class at 9am.    Crossfit Endurance is a must for any tri-athlete or runner that is serious about getting better at their sport.  The outline will go as follows:

Monday- Run/ Crossfit WOD

Tues- Crossfit WOD/ Swim

Fri- Bike/ Crossfit WOD


Unlimited Crossfit any day of the week

*The resources we have as a crossfit gym will make this class worth doing.  If you are not sure and want to know more about Crossfit Endurance, click here.  If any one is interested it will be on a first come first serve basis, contact Lindsay for more info.


“You can’t ever work to much because there is no such thing as being in too good conditioning.  You can’t ever lift too many weights because you can’t ever get too strong”

Dan Gable- Olympic Gold Medalist



Posted on: May 8, 2011admin

One thought on “05/09/11 WOD

  1. Logan you did awesome!! I was so happy to have you on our team.. I am so sore. Hope your doing ok! Keep at it.

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