Month: April 2013

WEDNESDAY 5.1.13 WOD “GOAT DAY”

First Annual King Cares 5K Saturday May 11th @ 9:00 am – click here for more info PART 1: Run 3 or 4 Laps in under 6 Min PART 2: Group Shoulder Prep PART 3: 3 x 7 R & 7 L Single Leg KB Deadlift PART 4: “GOAT DAY” 20 Min EMOM Odd Min …
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TUESDAY 4.30.13 BACK SQUAT

SIGN UP TODAY FOR THE PALEO CHALLENGE THE DEADLINE IS FRIDAY!!! CONDITIONING OPTION PART 1: 3 Rounds NOT for time 3 Wall Walks 5-10 Elevated Ring Rows 5-10 HR Pushups PART 2: For time 40 Burpees 50 DUs 30 Burpees 50 DUs 20 Burpees 50 DUs or STRENGTH OPTION – HATCH WEEK 3 PART 1 BACK …
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PALEO CHALLENGE TICKETS ON SALE NOW UNTIL SATURDAY!

Tickets for the Paleo Challenge are on sale now until this Saturday so if you want in sign up here. The entry fee goes toward prize money and a journal that includes point tracking sheets, a shopping list, online resources etc. Paleo Challenge 1st Place Winner Lisa – “For those folks who are thinking about …
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MONDAY 4.29.13 WOD “BUMPER 2 BUMPER” or “PULLIN”

CONDITIONING OPTION “BUMPER 2 BUMPER” With a teammate working one at a time complete for time: 100 Burpees jumping onto bumper 1 Lap with Bumper 100 Air Squats – if bumper touches ground start over at zero 1 Lap with Bumper 100 OH Walking Lunges 1 Lap with Bumper CASH OUT 3 Rounds NOT for …
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SUNDAY 4.28.13 WOD “ROW RUN SQUAT”

SIGN UP TODAY FOR THE PALEO CHALLENGE!!! OLY WOD 7 x 1 Pull + 1 Power Clean + 1 Full Clean 5 x 2 Clean First Pull – heavy as possible CROSSFIT WOD Complete the following in any order. Rest as needed. 1. ROW. 10 x 30 sec Work / 30 sec Rest for total …
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