Finals Today!

Today’s WOD: “Eva” Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups Post time to comments. Individual, Team, and Masters Events Announced– 2011 Reebok CrossFit Games Premier Show, Final Day wrap-up 3pm– ESPN3 The Andersons having a wrap-up show  viewing at 3pm. Please … Continue reading

Jump-n-Sit

Today’s WOD: Complete as many reps as possible: Double-under for 2 minutes Sit-up for 2 minutes Double-under for 90 seconds Sit-up for 90 seconds Double-under for 1-minute Sit-up for 1-minute Double-under for 30 seconds Sit-up for 30 seconds Post times to comments. Don’t forget that the Anderson’s are opening their … Continue reading

Game Day

M.E.B.B: Pull-ups 3-3-3-3-3 WOD: Complete as many rounds as possible in ten minutes of: 5 Dumbbell Deadlifts 5 Dumbbell Floor Press 5 Dumbbell Hang Clean Post loads and rounds to comments. Today is the day! The 2011 Reebok/CrossFit Games are here!!! We will have the games streaming during classes, and … Continue reading

Jerks and Burps

Today’s WOD: 21-15-9 reps for time: 135 pound Jerk Burpees Post time to comments. *CrossFit Games* Amber and Jeramie would like to open up thier home for our athletes to come by and watch the 2011 CrossFit Games. Pool, lounging, CF and beer…can’t go wrong!  If your interested, they are … Continue reading

CF Games Are Almost Here!!!

M.E.B.B: Back Squats 3-3-3-3-3 WOD: For time: Row 500 meters 35 Ring Dips Row 500 meters Post loads and times to comments. Q: Will you be watching the Games this weekend? Or keeping track with Facebook/Twitter/Google+? Or all of the above? None of the above? This should be an AMAZING … Continue reading

AMRAP’r

Today’s WOD: Complete as many rounds as possible in 20 minutes of: 30 Double-unders 20 Sit-ups 10 Handstand Push-ups Post rounds and fraction of rounds to comments. Don’t forget! August 7th is the River Cities Triathlon. We have quite a few athletes participating in this year’s event. We also have been asked … Continue reading

Cleans-n-Helen

M.E.B.B: Power Clean 3-3-3-3-3 WOD: “Lil’ Helen” 3 rounds for time of: Run 200 meters 18 Kettlebell swings, 1.5 pood 10 Pull-ups Post loads and times to comments. Please sign up this week for the River Cities Triathlon Support Team! We have quite a few athletes participating in this year’s … Continue reading

Saturday WOD

AMRAP in: 3 min: KB Swings 2 min: Walking Lunges 1 min: Wall Ball Shots Rest 30 Sec 3 min: Wall Ball Shots 2 min: KB Swings 1 min: Walking Lunges Rest 30 Sec 3 min: Walking Lunges 2 min: Wall Ball Shots 1 min: KB Swings Sorry for the … Continue reading

Heavy Pulls!

M.E.B.B: Pull-ups 5-5-5-5-5 WOD: 21-15-9 reps for time of: Goblet Squats* Push-ups* *Scale up/down as needed (mods. will be posted at gym) Post loads and times to comments.   Upcoming Events: August 7th- River Cities Triathlon We have quite a few athletes participating in this year’s event. We also have been … Continue reading