Internal Throwdown WOD’s

” The 3 Amigos”
Row 3K
Switch every 250 meters + 5 Burpees

1 Rep Max Clean and Jerk
Your team has 6 minutes for each member to establish a 1 Rep Max Clean and Jerk

La Fiesta
9 x 150 meter, medball runs – each member has to run 3 times
3 Rounds of Pull Ups – Chest to bar, kipping, jumping
20-15-10 reps
3 Rounds of Push Ups – Chest slap, regular, knee
20-15-10 reps
3 Rounds of Box Jumps – 30, 24, 20″

Each team decides how many reps each athlete will do (example: C2B can do the 10 reps, jumping can do 15 and kipping can do 20)

Tuesday 5.1.12

Do you recognize all those names? Meet everyone at Saturday's Internal Throwdown and Fiesta! Fun starts at 1:30pm

“Surfer on Acid”
3 Rounds For Time
400 Meter Run
21 Burpees

Post Scores To Comments.

Coach Jen

Paleo Challenge Starts TODAY!!
Why do it:
This is your opportunity to see just how fit, how lean and how great you can feel by committing to a nutrition program. It’s not going to be easy, there are no short cuts, but everything worthwhile puts up a challenge. There is no better way to face a challenge then with 200 other people.
It’s not too late: Put your name on the Paleo board, get your measurements taken and do the Benchmark WOD.
: Ask a coach to take your weight, waist and body fat measurements before class anytime this week.
Benchmark WOD: “Hot Dizzle Dunkel” 4 RFT: 400 Meter Run, 50 Air Squats. This was Friday’s WOD from last week. If you were not here on Friday you can do the WOD during class time this week.

Monday 4.30.12

“I’ve learned that everyone wants to live on top of the mountain, but all the happiness and growth occurs while you’re climbing it.”


You can’t climb a mountain without tools right? No matter what mountain you’re trying to climb you’ll need tools to get you there. Whether we’re talking about school, Crossfit, or any other challenge we might face in life. April is coming to an end, what tools (goals) have you added to your tool box? What tools (goals) are you looking to add to your toolbox in May?