Category Archives: CrossFit

  TOMMY V In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008. First posted 12 March 2008 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9Continue reading “WOD Thursday November 7th”

1. Deadlift: 5,5,5 2. For time: 25 Deadlifts @ 225 500 meter row 25 Box jumps @ 30″ 25 Deadlifts @ 135 500 meter row 25 Box jumps @ 20″

1. Accumulate max distance of handstand walks for 5 minutes 2. Every 2 minutes for 20 minutes: 1 press. 2 push press, 3 jerks, 4 Burpees

Beginning of the month. Rent is Due. Thanks. 1. For 20 minutes:  On the odd minutes: 2 front squats  On the even minutes: 1 Power snatch 2. 5 rounds for time of: 5 Power snatches @ 115/ 75 lbs 5 broad jumps 6′ / 4 ‘ 

The gym will be closed Tomorrow for afternoon classes and on Friday November 1st.  Sorry for the inconvenience. JORGE U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico duringContinue reading “WOD Thursday October 31st”

1. Weighted pullup: 3,3,3,3,3 2. Turkish get up: 12 minutes to find max for the day 3. For time: 75 lb thruster x 30 Burpees x 20

1. Split jerk: 3,3,3,2,2,2,1,1,1 2. 8 rounds for time of: 4 Hand stand pushups 6 Deadlifts @ 315lbs

The gym will be open for 12:00 pm class and all afternoon classes. 1. Back squat: 3, 3, 3, 3, 3 2. AMRAP in 15 minutes: 5 Clapping Push-ups 5 Dumbbell Jerks @ 35% body weight/ 25% body weight (5 each arm) 5 Jumping Lunges (5 each leg)

We will be closed tomorrow Sunday October 27th. Sorry for any inconvenience.

For time: 115 lb Hang squat snatch x 10 Glute ham sit ups x 15 115 lb Hang squat clean  x 20 Toes to bar x 25 115 lb Sumo deadlift high pull x 30 Pullups x 35 Lateral bar jumps x 40 (double count) Okay, I know I’ve posted this before, but I loveContinue reading “WOD Friday October 25th”