Monthly ArchivesMay 2012

Kiss My Grits! standard

WOD: Kiss My Grits
15 Minute AMRAP
100m Run
10 Weighted Box Step-Ups (95#/24″)(65#/20″) Bar on Back
5 Barbell Lateral Burpees
*10 Russian Twists w/Slam Ball (20#/10#)
*Left Side To Right Side = 1 Rep: Feet 6″ Above The Ground
4 Rounds For Time:
400m Run
20 DB Lunges
10 Burpees
20 DB Russian Twists
10 Burpees

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Dodge City standard

Strength or Skill:
Weighted Pull-Ups (1-1-1-1-1)
or Work On Kipping Pull-Ups
WOD: Dodge City
3 Rounds For Time: Scale As Needed
3 Hang Cleans (205#/135#)
2 Rope Climbs
20 Double Unders
3 Push or Split Jerks (205#/135#)
2 Rope Climbs
20 Double Unders
250 Jumping Jacks
100 Push-Ups
50 Sit-Ups

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2011 CF Games Masters Chipper standard

WOD: 2011 CrossFit Games Masters Chipper
10 Handstand push-ups
20 Wall balls shots (20/14)
30 Toes-to-bar
40 Power cleans (135,95)
50 Burpees
60 Sumo deadlift high-pull (75,55)
C-Hawk: 14:29(RX)
TD: 19:28 (pike p/u’s, 85#, 55#)
Raptor: 21:51 (band HSPU/75#/55#)
AK-47: 12:46(RX)
Cobra: 19:34 (I think): 85#/1 ABMat
Dragon: 15:45—(pike,115pc,75sdhp)
Sox: 18:54(RX)
Toro: 20:21(Pike)
Nat The Cat: 19:41 (pike, 65pc, 55sdhp)
20 Jumping Air [...]

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Two Girls One WOD standard

WOD: Two Girls One WOD
Two Person Team WOD For Time
Isabel: 30 Snatches
30 HSPU (30 Burpees; No Pike Push-Ups)
30 KB SDHP (70#/55#)
40 Toes Through Rings
40 DL (245#/175#)
30 Plyo Push-Ups
30 KB Swings (70#/55#)
Grace: 30 Clean and Jerk
After today’s WOD, our own Rikk Lasida will be teaching a class on proper stretching before and after our WODs. Don’t miss this!

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UA Bad Mofo standard

WOD: UA Bad Mofo
2 Minutes Of Max Ring Dips
Rest 2 Minutes
2 Minutes of Max Row For Calories
Rest 2 Minutes
2 Minutes of Max Sit-Ups
Rest 2 Minutes
2 Minutes of Max Double Unders
Rest 2 Minutes
2 Minutes of Max KB Swings (55#/35#)
Cool Down: Coaches Choice….
2 Minutes of Max Burpees
Rest 1 Minute
2 Minutes of OHS
Rest 1 Minute
2 Minutes of Max Sit-Ups
Rest 1 Minute
2 [...]

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The Baker standard

Mike “Baker” Posey will be in Full Baker mode for 6 weeks to fix and old pimp hand injury. In honor of Mike I’m asking, that if possible, each of you wear as many colors as you can tomorrow. Mix it up. Ex..Green shorts, red shoes, black socks, yellow shirt, etc….come to the box NOT [...]

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Whoa Man! standard

WOD: Whoa Man!
400m Run with a 45# bumper. A bar will be placed in your WOD area prior to the start.
Then run 200m with another bumper (25#/10#). Once back from the run put the  first bumper on your bar.
Then Run 200m with another bumper (25#/10#). Once back from the run put the other bumper on your [...]

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