4/4 WOD: “Wood”
Strength: Clean WOD: In honor of Australian Army Sergeant Brett Wood, KIA May 23, 2011, Helmand province, Afghanistan “Wood” Five rounds of 400 m run,... Read More
3/26 WOD: “Klepto”
Strength: Dead-lifts 1) 3 x 70%, 2) 3 x 80%, 3) max reps x 90% WOD: “Klepto” 4 rounds of 27 box jumps, 20 burpees,... Read More
2/27 WOD: “White”
Warm-Up: 20-dead-lifts, 15-sumo high pull dead-lifts, 10-jumping squats, 5-Handstand push-ups. Skill: Skin the cats x5 Strength: Back Squat 5-3-max reps WOD: “White” 5 rounds... Read More
2/20 WOD: Half “Small”
Warm-Up: 20-dead-lifts, 15-hang power cleans, 10-hang cleans. Strength: Dead-lifts 1) 3 x 70%, 2) 3 x 80%, 3) max reps x 90% WOD: Half “Small”... Read More
2/10 WOD: “Deforges”
Strength: Squat 3×5 WOD: Half “Desforges” 3 rounds for time of: 225 pound Deadlift, 12 reps 20 Pull-ups 135 pound Clean and jerk, 12 reps... Read More
2/4: Saturday Partner WOD – 31 Heroes
Saturdays will be partner days as it changes things up! We did this one in the very beginning of my gym opening, but you all... Read More
2/2 WOD: “Kalsu” – CrossFit’s most difficult WOD?
This WOD is no joke, and everyone did amazing tonight! You all showed heart,and forged your path by pushing beyond your limit. Amazing to watch you... Read More
1/9 WOD: “Daniel”
Strength: Squats 1) 5 x 40%, 2) 5 x 60%, 3) 5 x 60%. New clients find 1RM. WOD: “Daniel” 50-pullups, 400m run, 21-Thrusters 95/65,... Read More
Last WOD of 2011: “Badger”
Fitting right? Last WOD of the year is going to be “Badger.” It’s been an incredible year of fitness for Wauwatosa/Milwaukee and things a vastly... Read More
12/5 WOD: “Ledesma”
Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on... Read More