• (512) 441-5728

WOD'S ARCHIVE

  • CROSSFIT WOD 1-5-12

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

    Front Squat 2-2-2-2-2-2-2-2-2-2 Use 80-85% of your 1RM or 65-70% back squat 1 RM. Go from a rack. 6 AM w/Jeremy Huw- 115# Rob- 145# Chrissy- 85# Maura- 105 (8)/110/115# Sean- still injured. 5k row 23:50 Rx 12 Tribe Adam- 155 (6)/165(2)/175(2) Jess- 115 MJ- 185 (mod BS) Ian- 185 (mod BS, fail on last […]

    CONTINUE READING
  • CF WOD 1-4-2012

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

    01.03.12 | Coach Jeremy | Shoulder Press 5×1 Push Press 5×3 Push Jerk 5×5 *Find a solid weight (80-90% of shoulder press 1RM and use it for all sets 6 AM w/Jeremy Sean- injured, came in to work anyway. Mod to 7×2 incline bench press- 135#+ 12:30 Jeremy – 145/165/165 Maura – 70/85/85 Laura – […]

    CONTINUE READING
  • Crossfit WOD 1-3-2012

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

    SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. 21 Overhead squats, 95/65 42 pull ups 15 overhead squat, 95/65 30 pull ups 9 overhead squat, 95/65 18 pull ups 12 Tribe BK- 9:36 Rx Adam- 16:20 (75# OHS) Jess- 11 min (37#, jumping) Tribe Ayewonna Berpi MJ- […]

    CONTINUE READING
  • CROSSFIT NEW YEARS EVE WOD CHALLENGE

    By Front Desk | In CrossFit, WOD | on January 1, 2012

    Our New Year’s Eve WoD Challenge was an amazing end to a great year! We had 5 heats of 5 athletes, plus a coaches’ heat. Including onlookers, we had about 40 in attendance. Athletes were judged in the first event on their ability to control external objects and their own body weight in a dynamic […]

    CONTINUE READING
  • Crossfit WOD 1-2-12

    By Front Desk | In CrossFit, WOD | on January 1, 2012

    21-15-9 reps of: Wall ball, 20/14 Ring Dips SDHP, 95/65 6 AM w/Jeremy Rob- 11:06 Rx 7:30 Mimi – 13:13 Box dips 12:30 Newell – 6:31 RX Jeremy – 6:58 RX Cruz – 9:40 MOD dips Nick P – 9:07RX Jim – 11:06 scaled Sean- 11:24 MOD WOD Noel – 10:15 RX Maura – 9 […]

    CONTINUE READING
  • The SNATCH LIFT

    By Front Desk | In CrossFit, WOD | on November 8, 2011

    The SNATCH LIFT 11.08.11 | Coach Jaz | The next few weeks we are going to hone in on an Olympic lift, the snatch. We are going to utilize our skill time and break down and practice the skill transfer exercises and Burgner warm-up. This very technical move has many key steps that need to […]

    CONTINUE READING
  • How do you come up with these WODs?

    By Front Desk | In CrossFit, News, WOD | on October 13, 2011

    I designed the programming this month and Ive had several of you ask me about it in general so I decided to just write a short blog and hopefully answer some questions you may have. We believe the best member is a educated one, if you have further questions ask a coach. Recently Ive answered […]

    CONTINUE READING
  • Wednesday 5:45pm All levels w/ Jake “Maximus Abdominus”

    By Front Desk | In CrossFit, WOD | on November 18, 2009

    10 kb Snatch (5 per arm) 10 pushups 50 Sit ups 20 kb Snatch (10 per arm) 20 push ups 50 k2e 30 kb Snatch (15 per arm) 30 push ups 50 MB Slams (10-12/6-10) JP- 10:56 Marke- 15:39 Rochelle- 15:52 TC- 16:57 Christian- 17:27 Kevin- 17:34 Angie- 17:34

    CONTINUE READING
  • October 8, 2009

    By Front Desk | In CrossFit, WOD | on October 8, 2009

    AMRAP 20 250m row 21 SDLHP 15 K2E Look at all that good form!

    CONTINUE READING
© Fit and Fearless All Rights Reserved