3/12 WOD: Skill testing week
Skill Testing Week! Strength Test: 1RM Dead-lift, CrossFit Total rules apply, Three attempts only, No hitching. Rest 2:00 min between each exercise below. Speed Test:... Read More
10/17 WOD: PR smashing Monday….
This one was a brute!!! Phew! Well done everyone. I have to say, I’ve never seen so many PRs in my life. The fact that... Read More
10/4 WOD: Wheat Belly edition
Strength: Shoulder Press, 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%. WOD: Three rounds of 400m run, 20-2 for 1 wall balls and... Read More
9/28 WOD: Lunge, box, run
Strength: Clean, 1) 5 x 65%, 2) 5 x 75%, 3) 5+ x 85%. WOD: Five rounds of 20-OH walking lunge, 20-box jumps, 400 m run. Recovery: PSOAS... Read More
9/24 WOD: Hart Park public wod in Wauwatosa!
WOD: AMRAP 20 minutes 21 Russian or American KB swings (70/55) 12 Burpees 50 yard bear crawl, sprint back *We ended up doing only 1... Read More
9/17 WOD: Run and push!
For those that are participating, at 2PM, we are doing “FGB”. Hopefully the practice from last week will give you an idea of what to... Read More
9/7 WOD: OHead, shoulders, knees and toes…
“Hard work may not guarantee anything, but it certainly beats the alternative. Working harder than everyone around you is a surefire way to improve your... Read More
9/3 WOD: 31 Heroes honor
On September 3, 2011 CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011 with... Read More
8/30 WOD: Two new movements
Individual Warm-up: Length of gym mats – handstand walks. Wheel barrows, bear crawls, handstand holds are scaled version. Warm-Up: BWU Part #2: 10-box jumps, 10-shoulder... Read More
8/26 WOD: Honey Badger…
Why did we use “Badger” in our name? Well, a couple reasons. First, the badger is Wisconsin’s State Animal. Yes, it is our official animal,... Read More