• (512) 441-5728

WOD'S ARCHIVE

  • CFE WOD 04-05-12

    By Front Desk | In CrossFit, WOD | on April 5, 2012

    CFE Strength & Conditioning WOD   Couplet of: 9-6-3 Power Snatch (80 % of 1RM) 21-15-9 Burpees   Single-Sport (SS) Choose ONE of the following sports: Swim (THU): 5 x (1. 75m @ 90%, 2. 25m easy), the easy 25m is the rest for each set Bike (THU): 5 x 2M, spin/rest 2:00, hold splits […]

    CONTINUE READING
  • CF WOD 04-04-12

    By Front Desk | In CrossFit, WOD | on April 4, 2012

    Shoulder Press 1-1-1-1-1   Push Press 3-3-3-3-3   Push Jerk 5-5-5-5-5   *Don’t forget to get your cards out and lift *exactly* what coach tells you to   6:00am Jim V. 90/115/120 Beau R. 195/135/85 Joey 115/125/125 Steve B. 80/85/95 Martin 95/95/95 Angela F. 75/95/105   5:30p w/Nick Austin – 105/125/115 Suzanne – 48/53/48 Maren […]

    CONTINUE READING
  • CFE WOD 04-04-12

    By Front Desk | In CrossFit, WOD | on April 4, 2012

    Strength: Bottom Up Squats: every 45 sec. 12×2 40% of 1RM   *rest 3-5 min   CFE WOD 6min AMRAP – 20 Alt Heel Taps -10 Strict Pull ups Behind the Neck   *rest 3 min   6min AMRAP -20 Double Unders -20 sit ups   Choose ONE of the following sports:   “Short Tosh” […]

    CONTINUE READING
  • CF WOD 04-03-12

    By Front Desk | In CrossFit, WOD | on April 3, 2012

    “Cindy”   20 min AMRAP:   5 pull ups 10 push ups 15 squats   6:00am Angela F. 12 rds. + 9 reps Nick P. 17 rds. + 5 reps Josh O. 12 rds. + 15 reps Heather N. 9 rds. + 5 reps (band pull-ups) Michael 9 rds.   12:00 w/Jeremy   Ben- 15 […]

    CONTINUE READING
  • CFE WOD 04-03-12

    By Front Desk | In CrossFit, WOD | on April 3, 2012

    CFE Strength & Conditioning WOD   10-1 **400 m run – Push Press (70 % of Press) – Toes to Bar **400 m run   Sport – Same as Monday April, 2nd.   CrossFit Sport : pro shuttle x 6 work:rest 1:3   7:30 Mel – 13:13 Claudio – 11:08 Holden – 9:15 Sean – […]

    CONTINUE READING
  • CF WOD 04-02-12

    By Front Desk | In CrossFit, WOD | on April 2, 2012

    “Punch in the Face”   For time:   Run 400m   Then, 21-15-9 reps of: Squat Clean (135/95) Burpees   Then, Run 400m   6:00am Steve B. 31:16 @ 85# Megs 20:04 @ 85# Josh O. 21:39 @ 115# Joey 18:58 @ 95# Sean 28:38 @ 95# Angela F. 22:30-something @ 75# (sub row)   […]

    CONTINUE READING
  • CF WOD 03-31-12

    By Front Desk | In CrossFit, WOD | on March 31, 2012

    5 Rounds for time: 9 Deadlifts (135/95) 6 Hang Power Snatches (135/95) 3 Overhead squats (135/95)   Time cap: 15 min   9:30 w/Jeremy Dre- 9:02 95# Huw- 11:36 65# Amanda- 11:29 50# Jason- 6:32 50# Wendy- 6:10 37# Sean- 13:29 115#   10:30 KKL – 6:53 #65 Josh o – 8:33 #105 Nick p […]

    CONTINUE READING
  • CF WOD 03-30-12

    By Front Desk | In CrossFit, WOD | on March 30, 2012

    15x40m Sprints   Competitors:   Great job on the Open! 5:30 today will be a regular Open class. All are welcome to attend.   Adventure Racing tomorrow will be at the box. Tell your friends.

    CONTINUE READING
  • CF WOD 03-29-12 “Fight gone bad”

    By Front Desk | In CrossFit, WOD | on March 29, 2012

                              In this workout you move from each of five stations after a minute. There are three five-minute rounds with a one-minute break in between. The stations are:   Wall-ball: 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75 pounds (Reps) […]

    CONTINUE READING
  • CF WOD 03-28-12

    By Front Desk | In CrossFit, WOD | on March 28, 2012

    Back Squat   3-3-3-3-3   CFE: 3rds -10 Heel Taps 12″ box – 20 # Lunges – 30 KBS (12/20KG) **12 time cap     6 AM w/Jeremy Huw- 215 PR Tyler- 330 PR Angela F- 175 PR Heather- 85 PR Steve B- 155 Jim V- 155 Beau- 275   7:30 Nick P – 300 […]

    CONTINUE READING
© Fit and Fearless All Rights Reserved