WODs

10 May, 2012:

  “20 Min Chelsea”   EMOTM For 20 Mins, Complete:   5 Pull-Ups 10 Push-Ups 15 Squats      

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9 May, 2012:

  For Time:   30 ABMAT Sit-Ups 30 Front Squats (95/65) 200m Run 20 ABMAT Sit-Ups 20 Front Squats 400m Run 10 ABMAT Sit-Ups 10 Front Squats 800m Run      

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8 May, 2012:

  10 Rounds For Time Of:   10 Sh Press (95/65) 10 O/H Lunges (95/65)        

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7 May, 2012:

  For Time:   30 Knees-To-Elbows (No Kip) 30 Squat Snatches (75/55) 400m Run   20 Knees-To-Elbows 20 Squat Snatches 400m Run   10 Knees-To-Elbows 10 Squat Snatches 400m Run    

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6 May, 2012:

  The Gym Is Closed.   Come Join Us At The CF Games Mid-Atlantic Regionals! Many Of Us From The Gym Will Be Going To Watch The Best CrossFitters In Our Region On The Final Day That Decides Who Will… Read more »

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5 May, 2012:

  0930 Warrior Program + HLCLV (Closed Sun)   “Fr-iane”   For Time:   21 Thrusters (95/65) 21 HSPUs 15 Deadlifts (225/175) 15 Pull-Ups 15 Deadlifts 15 HSPUs 9 Thrusters 9 Pull-Ups   *We Will Have To Run Heats So… Read more »

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4 May, 2012:

  AMRAP In 20 Mins Of:   3 Power Cleans (135/95) 40 Mountain Climbers 2 Front Squats (135/95) 400m Run        

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3 May, 2012:

  Today Is MANDATORY.    “Coach’s Warm-Up” (Atom’s Birthday WOD)   For Time:   15 Man-Makers (45s/25s) 30 Wall Balls (20/14) 45 Explosive Push-Ups 60 BB Lunges (45/30) 75 Sit-Ups 90 Box Jumps (24/20) 105 D/U’s   *EMOTM Complete 1… Read more »

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2 May, 2012:

  For Time:   400m Run 50 Floor Presses (135/95) 400m Run 35 Floor Presses (115/75) 400m Run   *Bars Need To Be Set Up So Athlete Can Easily Strip Down To The Second Set’s Weight. Goal Is To Find… Read more »

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May 1, 2012:

  5 Rounds For Time:   10 Ring/Matador Dips 12 Thrusters (95/65) 15 Toes-To-Bar (Sub – 25 ABMAT Sit-Ups)   Be sure to check out http://hope.crossfit.com/ Our gym will be participating in this great cause in June. We will all… Read more »

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