July 28th, 2010

400M RUN

30 THRUTERS

400M RUN

20 THRUTERS

400M RUN

10 THRUTERS

July 27th, 2010

“Roy”

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

July 26th, 2010

WOD

400 M RUN

100 PULL UPS

400M RUN

100 SQ

400M RUN

100 PUSH UPS

July 22nd, 2010

WOD

20 SQ

20 DL

20 KB

20 DU

July 22nd, 2010

WARM UP

10 MILE BIKE

WOD  AMRAP 20 MIN

200 M RUN

15 BURPEES

July 22nd, 2010

WOD

KAREN

150 WALLBALL

July 15th, 2010

WARM UP  2 RDS

400M RUN

BIKE  ONE MILE

   WOD

10-9-8-7-6-5-4-3-2-1

SQCL

BURPEES

July 14th, 2010

  FIGHT GONE BAD 3rds

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)

  2. Sumo deadlift high-pull: 75 pounds (Reps)

  3. Box Jump: 20″ box (Reps)

  4. Push-press: 75 pounds (Reps)

  5. Row: calories (Calories)

July 13th, 2010

WARM-UP

RUN 1 MILE (GOOD PACE)

POWER

CLEAN & JERK 5-5-5

WOD – 5 ROUNDS:

15 WALL BALLS 20/12

5 BURPEES

10 PUSH-UPS

20 SQUATS

July 12th, 2010

WOD

8RDS

250M ROW

15 KB

15 BOX JUMPS

Schedule
Contact Us

Tommy (248)818-1710

Trish(248)931-9934

Photo Gallery
Archives
CrossFit Games Widget