Saturday WOD: As Many Rounds as Possible in 20 Minutes of: 20 Weighted Walking Lunges (one kettlebell 24kg/Men & 16kg/Women) 15 Box Jumps (24 inches) 10 Push Ups Post rounds and thoughts to comments by clicking on the title of this post. Stuart and Brian A. working some ring dips a fe ... Continue Reading
Friday WOD: “Jason” 100 Squats/5 Muscle Ups 75 Squats/10 Muscle Ups 50 Squats/15 Muscle Ups 25 Squats/20 Muscle Ups Post time and thoughts to comments by clicking on the title of this post. Dawn getting ready to move some weight  This Week: Be Prepared How prepared are you? ... Continue Reading
Wednesday WOD: Power Snatch 3-3-3-3-3 Post loads and thoughts to comments by clicking on the title of this post. Mike Burgener coaching his daughter Sage through a demo of the Power Snatch For more great instructional videos, visit www.mikesgym.org This Week: Be Prepared How do you pre ... Continue Reading
Tuesday WOD: Two Rounds for Time of: Row 2000 Meters Run 800 Meters Post time and thoughts to comments by clicking on the title of this post. Real men wear pink. Congrats to Josh & our other graduates from USC! This Week: Be Prepared It’s important to be prepared for lots of t ... Continue Reading
Monday WOD: “Test Day 1″ Timed 400 Meter Sprint (Max Effort 1 attempt) Max Pull Ups (1 attempt) Max Vertical Jump for height(3 attempts) Max Reps of Bodyweight Deadlift (1 attempt) Each exercise will be scored individually. You may rest as needed in between each effort. Po ... Continue Reading
Saturday WOD: Bottom to Bottom “Tabata” Squats For 8 Rounds: 20 Seconds of Squats/10 Seconds of Rest Rest will be in the bottom of the squat position (yes, even on the last rest) Score is lowest number of squats achieved. Meaning, if you score 20 in round one, but 8 in round ... Continue Reading
Friday WOD: Run 800 Meters/50 Knees to Elbows Run 800 Meters/50 Sit Ups Run 800 Meters/50 Back Extensions Post time and thoughts to comments by clicking on the title of this post. Annie Sakamoto, an original CrossFit HQ Trainer, mentor, friend, and mommy of two, showing us how knees to ... Continue Reading
Wednesday WOD: “Crazy Cindy” As Many Rounds as Possible in 20 Minutes of: 5 Dead Hang Pull Ups (No Kipping!!) 10 Push Ups 15 Medicine Ball Squats (Men/20lbs & Women/12lbs) Post rounds and thoughts to comments by clicking on the title of this post. Michelle is one of our n ... Continue Reading
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