Entries by Billy

WOD – February 11, 2015

*Gymnastics class tonight with Coach Derrick is at 630pm* Work Out of the Day   Back Squat 5-5-5-5-5 then, “Slow Burn 2” For time: 40 burpees 35 jumping squats, 45/35lb 30 burpees 25 jumping squats, 45/35lb 20 burpees 15 jumping squats, 45/35lb Post loads and time to beyond the whiteboard. [Show slideshow] Basics For time: 50 burpees 400m run […]

WOD – February 10, 2015

Go to games.crossfit.com to register for the 2015 CrossFit Open!  There is now a scaled and teens division!  If you are still wondering if you can do it, just watch the video below! Work Out of the Day   “Bodyweight Blaster” As many rounds as possible in 25 minutes of: 5 handstand pushups 10 pullups […]

WOD – February 9, 2015

Congratulations to Noe who placed 2nd at the Garage Games at CrossFit Arms!  She PRd her clean at 165lbs and of course won the muscle ups wod!  Great job Noe! We also want to give a big shout out to Koa and Kobi!  They both competed in the Teen Gauntlet this weekend and did great! […]

February 8th – 2015 Diaper WOD

*Open gym 10am to 12pm* Today at 12pm we are having a Diaper WOD for Jessica, Amber, Nancy, Chrissy, Michelle, and Dorottya! It is a fun partner workout to celebrate the new additions to these families and support the new moms! We encourage members to bring a pack diapers or baby wipes to participate in the […]

WOD – February 6, 2015

*new wod time at 330pm today And new basics time at 630pm* Work Out of the Day Muscle Up Practice Then, As many rounds as possible in 20 minutes of: Buy in – 100 wallballs, 20/14lbs (9ft for ladies) 12 power cleans, 95/65lbs 6 shoulder to overhead, 95/65lb 3 muscle ups   Post reps to […]

WOD – February 4, 2015

*Gymnastics class with Coach Derrick is tonight at 630pm* Work Out of the Day   Max Effort Handstand Pushups then,  “Open Repeat” As many reps as possible in 15 minutes of: 70 deadlifts, 135/95lbs 60 box jumps, 24/20″ 50 pushups (hand release) 40 front squats, 135/95lbs 30 chest to bar pullups 20 thrusters, 135/95lbs max […]

WOD – February 2, 2015

Work Out of the Day Front Squat 3-3-3-3-3 then, In teams of 2, as many rounds as possible in 10 minutes of: 10 ball slams, 30/20lbs 10 v ups *200m sprint Post loads and reps to beyond the whiteboard.  One athlete runs while the other works through the reps.   [Show slideshow] Basics For time: […]

WOD – February 2, 2015

Work Out of the Day Snatch + 2 Overhead Squats 1-1-1-1-1-1-1 then, 10-8-6-4-2 reps for time of: power snatch, 135/95lbs lateral burpees over bar Post loads and time to beyond the whiteboard.   Basics For time: 100 kb swings, 53/35lbs 100 pushups 100 situps 100 air squats Post time to beyond the whiteboard.