053112

Warm-Up:
500M Row
10 Good Mornings
1 Rope Climb
2 Rounds

WOD:
Deadlift
3-3-3-3-3

Met-Con: "Annie"
50-40-30-20-10
Double-Unders
Sit-Ups
for Time.

3,2,1 GO!!!

053012 WOD

Warm-up:
400m run
20 knee high toe touches
10 pull-ups
2 rounds

Team WOD:
Complete as many rounds and reps as possible in 20 minutes of:
30 Box jumps, 24" box
20 Push Press (95/65)
14 Toes-to-bar

Teams of 2. Break-up the reps with your partner as you see fit.
Rx+ (115/85)

052912

Warm Up
3 rounds
10 pvc good mornings
10 pvc over head squats
10 lunges (10 each leg)

WOD
Back Squat
5-5-5-10

Finisher
AMRAP in 8 min of
8 medball cleans
8 medball push ups

Road to the Regionals!

Congratulations to our athletes, Mark "The Notorious VIP" Kaseumsouk, Duy Tran, Alex Larios, David Thai, Reyna Yamamoto, Tiffany Messmer, Caitlin Corey & Alicia Smith for placing 15th at the CrossFit Regionals this weekend! As you may know, we placed 30th in the CF Open barely making it in. We weren't the biggest, strongest or fastest athletes out there, but that didn't stop our athletes from proving to everyone that we belonged with the big dawgs! They trained their asses off. The following is a short video Mike Liam put together on short notice.



If you missed the action this weekend, Mike Ringler was kind enough to videotape the majority of the WOD's. Enjoy...and lets do this again next year - all the way to LA!

Awesome Turnout for Memorial Day Murph!

Memorial Day Murph

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

052412

Warm Up:
10 Shoulder Dislocate
10 Good Mornings
10 PVC  OHS

WOD:
5-5-5-5
Push Press

Met-Con:
1 Mile Run
40 Wall Balls
for  time

3,2,1 Go

052312 WOD

Warm-up:
"Annie" NFT (not for time)
50-40-30-20-10
Double-unders
Sit-ups

Team WOD:
200m row
Burpees
Deadlifts (155lb/105lb scale as needed)
With a team of 3 or 4 athletes. As soon as the athlete on the rower hits 200m each athlete rotates to the next station. This is done for 20 minutes and scored by total meters, deadlifts, and burpees.
*With 4 athletes there will be a rest station.

052212

Warm Up:
2 Rounds of
10 pvc pass throughs
10 pvc over head squats
10 pull ups

WOD:
4 rounds of:
bench press (body weight)
immediately followed by
push ups
No time component during this WOD
Take as much time in between rounds to allow other athletes to shuffle through.
- Perform as many body weight bench press then
- Perform as many push ups immediately after the bench press
- Record the total number of reps for five rounds
- The total of bench press and push ups after five rounds is your total score.

052112 WOD

Warm Up:
500M Row
15 Air Squats
10 Lunges
2 Rounds

WOD:
3 Box Jumps
3 Power Snatches  (95lb/65lb)
3 Toes to Bar
6 Box Jumps
6 Power Snatches (95lb/65lb)
6 Toes to Bar
9 Box Jumps
9 Power Snatches (95lb/65lb)
9 Toes to Bar
12, 15, 18..etc..(increments of 3)
15Min AMRAP

*Every rep counts. Your score is the total reps completed after 15 minutes.

3,2,1 GO!!!

051912 WOD

Warm-up:
10 box jumps
10 toes-to-bar
20 lunges (10 each leg)
3 rounds

WOD:
Run 800m
Followed by
10 rounds of
5 burpees
10 push-ups
15 squats
Finish with 800m run

051812

Warm Up
10 wall balls
10 ball slams
10 push ups
4 Rounds

WOD
Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

051712

Warm Up:
10 Lunges
10 Good Mornings
10 Air Squats
3 Rounds

WOD:
Deadlifts
5-4-3-2-1

Met-Con:
In 12 Minutes
1 Mile Run. With the remaining time do as many Snatches (95lb/65lb) as possible. Your score is the number of Snatches performed.
+135lb/115lb

3,2,1 GO!!!!!

051612 WOD

Warm-up:
1000m row
followed by 3 rounds of
10 ball slams
20 lunges (10 each leg)
30 knee high toe touches

WOD:
Three rounds for max reps.
1 minute at each station
Toe-to-bar
Thruster (75/55)
KB swing (53/35)
Burpee plate jump (25lb plate)
"rest 1 minute between each round"

051512

Warm-up: With a PVC perform the following: 15 shoulder dislocates 15 overhead squats 15 good mornings 3 rounds Strength WOD: Overhead Squats 3-3-3 WOD “BLACK JACK” Each Pair = 21 For time: 20 Push-Ups, 1 Sit-Up 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Up 17 Push-Ups, 4 Sit-Ups 16 Push-Ups, 5 Sit-Ups 15 Push-Ups, 6 Sit-Ups 14 Push-Ups, 7 Sit-Ups 13 Push-Ups, 8 Sit-Ups 12 Push-Ups, 9 Sit-Ups 11 Push-Ups, 10 Sit-Ups 10 Push-Ups, 11 Sit-Ups 9 Push-Ups, 12 Sit-Ups 8 Push-Ups, 13 Sit-Ups 7 Push-Ups, 14 Sit-Ups 6 Push-Ups, 15 Sit-Ups 5 Push-Ups, 16 Sit-Ups 4 Push-Ups, 17 Sit-Ups 3 Push-Ups, 18 Sit-Ups 2 Push-Ups, 19 Sit-Ups 1 Push-Up, 20 Sit-Ups For Time (17 Minute Cut-Off) 3,2,1 GO

051412 WOD

Warm Up:
50 Double Unders
10 Toes to Bars
10 Box Jumps

WOD:
7 Clean and Jerk (115lb/95lb)
200m Run
7 Front Squats (115lb/95lb)
15Min AMRAP

3,2,1 GO!!!!

051212 WOD

Warm-up:
6 rounds of "Cindy" (not for time)
5 pull-ups
10 push-ups
15 air squats

WOD:
In 3 Minutes:
Run 400M (scale down to 300m if you need to)
8 Burpees
with the time remaining do as many Double-unders as Possible.
5 Rounds (Rest 1.5min between each Round)
Your Score is your total amount of Double-unders.

5/11/12

Warm Up:
10 Lunges
10 Jumping Lunges
10 Air Squats
10 Jumping Air Squats
3Rounds

 WOD
In teams of 2
2 rounds of
80 Wall Balls
40 sit ups
Immediately followed by
3 rounds of
30 Box Jumps
 30 Push Ups

051012

Warm Up:
Junk Yard Dawg

WOD:
Power Clean
3-3-2 (Find your 1 Rep max after your last set.)
Squat Clean
3-3-2 (Find your 1 Rep Max after your last set.)

Met-Con:
200M Run
15 Air Squats
10 Toes to Bar
13Min AMRAP

3,2,1 GO!!!

050912 WOD

Warm Up:
500m Row

10 Knees to Elbows
12 Push Ups
15 Ball Slams
2 Rounds

WOD:
1200m Run
50 Thrusters (45/35)
100 Sit-ups
150 Double-unders
1 Round for Time
(Scale as needed.)

5/8/12

Warm-up: With a PVC perform the following: 15 shoulder dislocates 15 overhead squats 15 good mornings 3 rounds Strength WOD: Front Squats 3-3-3-3 Finisher Death by 10 meters

050712 WOD

Warm Up:
50 Double Unders
15 Air Squats
10 Sit-Ups
2 Rounds

WOD:
Team of 2
800M Run (Run as a Team.)
60 OHS (95lb/65lb)
600M Run
60 Pull Ups
400M Run
60 Box Jumps
300m Run
60 KB Swings (53lb/35lb)
for Time

3,2,1 GO!!!

050512 WOD

Warm-up:
5 pull-ups
10 push-ups
15 air squats
20 sit-ups
4 rounds

WOD:
For Time:
Run 400 Meters
15 KB Swings 53/35
35 Double Unders
15 KB Swings
35 Double Unders
15 KB Swings
35 Double Unders
Run 400 Meters

050312

Warm Up:

Shoulder Dislocates

and Practice a Skill.

WOD:

Shoulder Press

5-3-3-2-1

Met-Con:

2min Ball Slams

2min Row (Calories)

2min Med-Ball Cleans

2min Sit-Ups

2min KB Swings

1min Rest Between each movement. Your score is the total reps from each movement.

3,2,1 GO!!!!

050212 WOD

Warm-up:
5-4-3-2-1
Push-ups
Burpees
Knees-to-elbow
Pull-ups
(performed directly underneath a pull-up bar)

i.e. 5 push-ups, 5 burpees, 5 knees-to-elbows, 5 pull-ups
     4 push-ups, 4 burpees, 4 kte's, 4 pull-ups
     so on and so forth
(if you normally use a band, jump your pull-ups instead)

Rx+ warm-up is push-ups, burpee, toes-thru rings & muscle-up with the same rep scheme

WOD:
 15 min AMRAP
9 Deadlifts (155/100)
12 Push-ups (Hand Release)
15 Box Jumps (24"/20")

This WOD was the second Open WOD in 2011. Enjoy!

May Challenge

WARM UP:
 10 PVC Overhead Squats
 10 Push Ups
 5 Strict Pulls Ups
 3 Rounds

WOD:
250 Double Unders (1000 Singles)
5 Burpee Penalty for any breaks in the Double Under.
12 min Cap

Finisher: Team Row