Monday 090309

admin WOD 1 Comment

Sorry for the late post. I had set it up to post this morning at 4:00am, and as you can see, nothing happened. It’s a good one today. We have not had one like this so far. I hope everyone had a good weekend and is ready to workout this week. Everyday you come in here, you need to push …

Sunday 090308

admin WOD 3 Comments

Aww..Sunday.. Rest day for some, but for those who want to get an edge on the competition, get out and do something. Try 200 Burpees for time. I would like to Congratulate our very own Mary Wentworth for her write up about her fitness goals in the Wacoan. I am very proud of her for being the only one listed …

Saturday 090307

admin WOD 0 Comments

Open Gym today from 9a-3p. Make up a missed workout, make up your own, or try this one: WOD: Big Dawgs 5 Rounds of: Squat clean, 7 reps, Handstand push-ups, 15 reps (M 135#/W 95#) The Porch 5 Rounds of: Squat Clean, 7 reps Pike Push ups, 15 reps (M 95#, W 45#) Puppies 3 Rounds of: Medicine Ball Cleans, …

Friday 0903006

admin WOD 2 Comments

Well I think we have our website finished for now. We will continue to make changes and modifications. We are now a blog. This will enable us to keep all days tracked much easier. You can use the calender to look at past posts. We can also add a lot more movies and pictures. You can also add comments on …

Thursday 090305

admin WOD 1 Comment

Skills: Snatch Push Press 5×5 WOD: Big Dawgs AMRAP in 20 Minutes of: Thrusters, 12 reps 10 Pull ups (M 65#/W 45#) The Porch AMRAP in 20 Minutes of: Thrusters, 12 reps 10 Jumping Pull ups (M 45#/W 15# DB) Puppies AMRAP in 12 Minutes of: Thrusters, 12 reps 10 Jumping Pull ups (M 20# DB/ W 10# DB) *What …

Wednesday 090304

admin WOD 0 Comments

Skills: Snatch Shrug 3×3 Snatch Pulls 3×5 Muscle Snatch 3×5 WOD: Big Dawgs 5 Rounds for Time of: 400 meter run 15 Wall Ball 7 Burpees  (M 20#/W 14#) The Porch 5 Rounds for Time of: 400 meter run 15 Wall Ball 7 Burpees (M 14#/W 8#) Puppies 3 Rounds for Time of: 400 meter run 10 Wall Ball 5 …

Tuesday 090303

admin WOD 0 Comments

WOD: Big Dawgs Complete in as few sets as possible:  Overhead Squat, 75 reps (M 95#/W 65#) The Porch Complete in as few sets as possible Overhead Squat, 75 reps (M 65#/ W 45#) Puppies Complete in as few sets as possible Overhead Squat, 45 reps (M 45#/W 25#)

Monday 090302

admin WOD 0 Comments

WOD: “CrossFit Games 2008” Big Dawgs 5 Rounds for Time of: Deadlift, 5 Reps 10 Burpees (M 275#/W 185#) The Porch 5 Rounds for Time of:  Deadlift, 5 Reps 10 Burpees (M 185#/W 95#) Puppies 3 Rounds for Time of: Deadlift, 5 Reps 10 Squat Thrust (M 95#/W 45#)