• (512) 441-5728

WOD'S ARCHIVE

  • Functional Fitness Training at its finest

    By Jeff | In CrossFit, News, WOD | on August 28, 2012

    We have 10 on order!

    CONTINUE READING
  • CFE – Tuesday 8-28-12

    By Front Desk | In WOD | on August 27, 2012

    2 Muscle – ups EMOTM for 10 Min. 4rds 8 Chest to bar Pull-ups 8 Box Jumps (24/20) 8 Handstand Push-ups Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on Bike (TUE): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on Run (TUE): […]

    CONTINUE READING
  • 28, Tuesday August 2012

    By Jeff | In CrossFit, WOD | on August 27, 2012

    Power Clean Skill Work: 2 on the minute every minute, 10 Minutes Then, 10 minute AMRAP: 3 Power Clean (185/135) 20 Double Unders   12pm w/ Coach BP Marko 5 rds Andrew 10+1 Power Clean (125#)—160 Unbroken DU! Jess 9 rds+3 Power Cleans (115#) Mallory 9 rds +3 Power Cleans + 40 DU Austin 7 […]

    CONTINUE READING
  • CFE – Monday 8-27-12

    By Front Desk | In WOD | on August 26, 2012

    “Punch in the Face” Run 400m 21-15-9 Squat Clean (55%/135/95) Burpees Run 400m   Wait 3hr before/after WOD then choose a sport.   Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 45 minute TT Bike (SUN): 30M TT Run (SUN): 10M TT C2 Row (SUN): 60 minute TT Ruck (SUN): 8M TT with […]

    CONTINUE READING
  • 27, Monday August 2012

    By Jeff | In CrossFit, WOD | on August 26, 2012

    “Badger” 3 Rounds for time: 30 Squat Clean (95/65) 30 Pullup 800m Run

    CONTINUE READING
  • 26, Sunday August 2012

    By Jeff | In CrossFit, WOD | on August 25, 2012

    5 rounds, not for time: Max Reps Front Squats at Bodyweight 3 rep max height Box Jump   Coming this week: Monday – “Badger” Tuesday – Power Clean volume, then 10m AMRAP 3 Power Clean (185/135) 20 Double Unders Wednesday – Crossfit Total Thursday – 1 minute AMRAP, 30s rest, of the following movements: Thruster(95/65) […]

    CONTINUE READING
  • Strength 8-25-12

    By Front Desk | In WOD | on August 24, 2012

    Power Snatch : 75% 2 x 2 80%  4 x 1 Power Clean + Power Jerk : 75% (of PC) x 2, 1 x 2  80% 4×1, 1 x 4 Clean Pull : 95% (of clean)  2 x 2  100% 2 x 2 3 sets; no rest: 16KG 10 KB snatch/arm 10 KB clean + […]

    CONTINUE READING
  • CFE – Saturday 8-25-12

    By Front Desk | In WOD | on August 24, 2012

    8m AMRAP 15 Unbroken KB Swings (32/24KG) 10 Pull-ups 3x400m (1:2, hold splits within 10 sec)   Choose ONE of the following sports: Swim (THU): 2 rounds of (5 x 200m on 3:30); hold splits within 3-5 seconds; rest 3:00 between rounds Bike (THU): 5 x 5k; hold splits within 3-5 seconds; spin/rest 2:00 Run […]

    CONTINUE READING
  • 25, Saturday August 2012

    By Jeff | In CrossFit, WOD | on August 24, 2012

    16 minute AMRAP: 3 Deadlift (255/185) 6 Box Jump (30/24) 9 Toes to Bar

    CONTINUE READING
  • CFE – Friday 8-24-12

    By Front Desk | In WOD | on August 23, 2012

    Take 20 min to find 1RM Back Squat 6rds (:30 on/:30 off) Weighted Split Lunges (Dual  12/9KG) GHD Back Ext. or Good mornings (75/45) 2rds – cool down 12 KBS (16/12KG) 12 Push-ups 3+ Hours After CFE Strength & Conditioning WOD. Single-Sport (SS) Choose ONE of the following sports: Swim (THU): 2 rounds of (5 […]

    CONTINUE READING
© Fit and Fearless All Rights Reserved