WOD

“Defining Functional Movements” with Todd Widman – video [wmv] [mov] WOD: ‘Running Jackie’ 800 m. Run 50 Thursters (30,45#) 30 pullups

“The 20 Percenters” by CrossFit Hustle (KY). WOD:  P1. Back Squat 5@75%. 3@85%. 1+@95%. (warmup to working weights using 3-5 reps at 45,55,65%) P2. Max unbroken pushups x3. Rest position can be in plank locked out arms, hips chest must touch floor. Once you fail a rep you rest for 2min and repeat 2 more times. 4:15 Open

“Defining CrossFit” by Bryan C. Hood of CrossFit of the Ozarks WOD: 1 min clock: run 100m. with remaining time complete amrap burpees 1 min rest. 2 min clock: run 200m. amrap burpees 2 min rest. 3 min clock: run 400m. amrap burpees 3 min rest. 5 min clock: run 800m. amrap burpees

Come support our women at the Gorgeous Ladies of CrossFit Competition at CrossFit Carmel this Saturday April 21! WOD:‘DT’ 5 Rounds 12 Deadlift 9 Hang Power Clean 6 Push Jerk (105,155#) *20 min cap (compare) 

We will be back posting WODs as usual. 4-6 weeks out until the new site launches! Look for cool stuff coming your way! “Change is Inevitable in CrossFit and in Life” from CrossFit Naples (FL). WOD: P1. Shoulder Press 5@75%. 3@85%. 1+@95%. P2.  21-15-9 reps for time: Sumo-deadlift high pull (65,95#), Box Jump (20,24”)  

Hey folks! Over the next few weeks we will be in the process of rebuilding our website from top- down! Good News: We will have a functioning website that looks awesome and is easy for both new peeps and members to get through! News, Events, WODs: Until that time you will need to head to

“The key is to keep company only with people who uplift you, whose presence calls forth your best.” – Epictetus WOD: CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 20,24” 12 Push press, 75,115# 9 Toes-to-bar

Teamwork is the ability to work together toward a common vision. The ability to direct individual accomplishments toward organizational objectives. It is the fuel that allows common people to attain uncommon results. -Andrew Carnegie 10a Oly-Lifting: Snatch + 2 OHS – 60% (of snatch) x 5 sets Snatch pull – 80% x 3 x 3

CrossFit chicks possess a confidence, commitment and sense of accomplishment that puts them at the forefront of their gender. Read more.. WOD: P1. 3 x 8 strict pullups (use least assistance possible-add weight if needed) rest 1-2 min. between efforts. P2. 3 Rounds: 15 KB swing (35,53#) 15 kipping pullup

“The key is to keep company only with people who uplift you, whose presence calls forth your best.” – Epictetus You are only as strong as the weakest link in your exercise chain. The weight hanging on the end of this chain is your level of general physical preparedness (GPP). The more the chain can