Wednesday, February 29, 2012

Thursday-March 1, 2012



WOD
Complete 10/8/6/4/2 reps for time of:

Thruster (M:115#/W:75#)
Burpee box jumps

POST TIME TO COMMENTS

Tuesday, February 28, 2012

Wednesday-February 29, 2012

Tuomas Vainio

WOD
AMRAP 8
100m run
11- wallball (20/14)
30- double unders
POST SCORE TO COMMENTS

Monday, February 27, 2012

Tuesday-February 28, 2012



WOD
"Skinny Fat Helen"
200 m Run
21 Kettlebell Swings (70lbs/53lbs)12 Chest-To-Bar Pull-Ups
3 rounds for time

POST TIMES TO COMMENTS

Saturday, February 25, 2012

Sunday-February 26, 2012


WOD
"Skinny Fat Helen"
200 m Run
21 Kettlebell Swings (70lbs/53lbs)12 Chest-To-Bar Pull-Ups
3 rounds for time

POST TIMES TO COMMENTS

Friday, February 24, 2012

Saturday-February 25, 2012

ABOVE: Jeremy Kinnick

 Miagi WOD 
50 Deadlift 135/95 LB
50 DB KB Swings 24/16 KG
50 Pushups
50 CL/JK 135/95 LB
50 Pullups
50 Taters 24/16 KG
50 Box Jumps 24/20"
50 Wall Climbs
50 Knee to Elbows
50 Double Unders



POST SOUL CRUSHING TO COMMENTS




Wednesday, February 22, 2012

Thursday-February 23, 2012

What's Your Excuse? Kyle Maynard.



PARTNER WOD
                                                                           10- wall climbs 
20- box jumps
30- burpees 
40- pushups 
400m run
60- over partner leg jumps
70- air squats
800m run
For Time
*Each team must also hold a 45lb or 25lb plate during the entire workout. The plate must never touch the ground until the WOD is completed. Switch off plate hold during run as desired.

POST TIMES TO COMMENTS

Tuesday, February 21, 2012

Wednesday-February 22, 2012

Crossfit Pori
Warm up
50 Jumping Jacks
50 KBS

WOD
200m run
8 rounds
*rest as needed between rounds
then...
50 jumping jacks
50 KBS

Monday, February 20, 2012

Tuesday-February 21, 2012


WOD
6 Rounds
3- Power Snatch (95lbs/65lbs)
6- Overhead Squats (95lbs/65lbs)
9- Burpees (hand release)

POST TIMES TO COMMENTS

Saturday, February 18, 2012

Friday, February 17, 2012

Saturday-February 18, 2012

Jon North

WOD
"Shankle Chief" 
AMRAP 10
1 Shankle Complex (135lbs/95lbs)
    -1 deadlift
     -3 catapults
        -1 squat clean
   -2 jerks
6 push ups
9 squats

POST ROUNDS TO COMMENTS

Wednesday, February 15, 2012

Thursday-February 16, 2012


15 HSPU
then

WOD

50 Double Unders

30 Shoulder to Overhead (155lbs/105lbs)

50 Double Unders

30 Deadlift (155lbs/105lbs)

50 Double Unders

POST TIMES TO COMMENTS

Tuesday, February 14, 2012

Monday, February 13, 2012

Saturday, February 11, 2012

Sunday-February 12, 2012


WOD

“I Love My Bumper Plate”

5 Rounds:

15 Push-ups with your feet raised on bumper plate (thighs are not allowed to hit the ground)

50 Feet of: Lunge Lunge Squat Squat bear hugging your bumper plate

20 Ground to Overhead with Bumper Plate

Rx’d Plate is (45/35 for all movements)

Friday, February 10, 2012

Updated Leaderboard as of Feb. 10, 2012



Overall Standings

1. Matt- 913 
2. J-Bear- 774
3. Rick- 720
4. Animal Style- 719
5. Nunn- 626
6. Jack- 609 
7. Carmi- 555
8. Terry- 547
9. Jules- 449
10. Peanut- 392
11. Lala- 386
12. Megan- 384
13. Jen- 371
14. Eli- 362
15. FloJo- 353
16. Michele- 314
17. Doug- 274
18. Foxy- 257
19. U-Boat- 239
20. Nadyne- 211
21. Katie 5-0- 96 
22. J-Go- 67
23. Tsu tsu- 64
24. Kevin- 64

For all those who are participating in the Open with plans to stay on the board and HAVE NOT completed ALL 6 WOD's, please start asking about make up days!!!

Saturday-February 11, 2012


"Hamburguesa"

5 Pull-ups
10 Push-ups
15 Squats

200m Run

21 Kettlebell swings, 24kg (16kg)
12 Pull-ups

400m Run

75 Wall ball shots, 20# (15#)

400m Run

12 Pull-ups
21 Kettlebell swings, 24kg (16kg)

200m Run

15 Squats
10 Push-ups
5 Pull-ups

POST TIMES TO COMMENTS

Wednesday, February 8, 2012

Thursday-February 9, 2012


5 Rounds for Time

7 OHS (135/93)

Run 200m

If you have to scale do the OHS as heavy as possible.

POST TIME TO COMMENTS

Tuesday, February 7, 2012

Updated Leaderboard as of Feb. 7, 2012

Overall Standings

1. Matt- 913 
2. J-Bear- 774
3. Rick- 720
4. Animal Style- 719
5. Jack- 609
6. Nunn- 558
7. Carmi- 555
8. Terry- 487
9. Jules- 449
10. Peanut- 392
11. Lala- 386
12. Megan- 384
13. Jen- 371
14. Eli- 362
15. FloJo- 353
16. Michele- 314
17. Doug- 274
18. Foxy- 257
19. U-Boat- 239
20. Nadyne- 211
21. Katie 5-0- 96 
22. J-Go- 67
23. Tsu tsu- 64
24. Kevin- 64

For all those who are participating in the Open with plans to stay on the board and HAVE NOT completed ALL 6 WOD's, please start asking about make up days!!!

Wednesday-February 8, 2012


WOD
Tabata Double-under
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Chris Spealler 40


POST SCORE TO COMMENTS

READ, READ, READ, READ, READ!!!!!!!!

You do Crossfit? You want to be a coach? You want to program for yourself/ friends/ a gym? Do you just want to know a little more about Crossfit? Want to understand what good programming looks like? This says it all. This may be the most intelligent article on Crossfit I have ever read so please read it, then read it again. When you are done doing that read it one more time.

http://library.crossfit.com/free/pdf/CFJ_Lessons_Sherwood_Feb2012.pdf

Monday, February 6, 2012

Tuesday-February 7, 2012


WOD
5 Rounds For Time:
5 Clean and Jerks (155, 105)
10 Chest To Bar Pull Ups
POST TIMES TO COMMENTS

Saturday, February 4, 2012

Friday, February 3, 2012

Thursday, February 2, 2012

Updated Leaderboard

Overall Standings

1. J-Bear- 774
2. Rick- 720
3. Animal Style- 719
4. Matt- 683
5. Jack- 609
6. Nunn- 558
7. Carmi- 555
8. Terry- 487
9. Jules- 449
10. Peanut- 392
11. Lala- 386
12. Megan- 384
13. Jen- 371
14. Eli- 362
15. FloJo- 353
16. Michele- 314
17. Doug- 274
18. Foxy- 257
19. U-Boat- 239
20. Nadyne- 211
21. J-Go- 67
22. Tsu tsu- 64
22. Kevin- 64

For all those who are participating in the Open with plans to stay on the board and HAVE NOT completed ALL 6 WOD's, please start asking about make up days!!!

Wednesday, February 1, 2012

Thursday-February 2, 2012


7 min AMRAP:
5 Pistol squats, left
5 Pistol squats, right
15 Kettlebell swings (53/35)

POST TIMES TO COMMENTS