Archive | January, 2013

Thursday’s WOD

Buy In:

Trap rolling, Elbow flexibility drills

Skill: Hang Power Clean



1 min max reps of low hang clean (95/65)
30 sec max pistol squats
30 sec rest

1 min max reps of mid hang clean (95/65)
30 sec max pistol squats
30 sec rest

1 min max reps of high hang clean (95/65)
30 sec max pistol squats
30 sec rest

2 Rounds, for total number of cleans & total
number of pistols

IA: (75/55)
BA: (55/35)

(this one is intended to be light after the last two days of hard pushing!)

Cash Out:

100 Sit-ups for Time

Quad rolling/Trap ball work

**Don’t forget to get your T-shirts/Tanks ordered asap…we need to place the order in hopes of getting them finished for the Grand Opening!

Continue Reading · Comments { 0 }

Wednesday Date Night!

We have officially decided to call Wednesday’s “Date Night”…so far we’ve seen Cindy, Karen and Josh…


Buy In:

Shoulder work w/ball and band


Work on your Goat (which may just be HSPUs!)




Deadlift (225/155)


IA: (185/115)
BA: (145/75)


Cash Out:

Shoulder/Hamstring Mobility


Continue Reading · Comments { 0 }

Tuesday’s WOD

Buy In:

Quad/Shoulder work
Front Squat

1-1-1-1-1 Building to a new 1RM

Thrusters (95/65)
Man on Fire Burpees


IA: (75/55)
BA: (65/45)

Cash Out:
Abs (time permitting)
Quad/Hamstring rollout

**Ladies, don’t forget to sign-up for the first CrossFit C.H.I.C.S. all women’s WOD on Saturday!  Starts at 1 at Guerrilla CrossFit off Collins Drive.  Feel free to bring a paleo-ish snack and hang out afterward!  March 23rd will be hosted at The Praus House!

Continue Reading · Comments { 0 }

Monday’s WOD

**6 am class for tomorrow has been cancelled due to nasty roads, we will have a 6 am Tuesday this week instead. Stay tuned about 9:30, but as of now we’ll be there!

Buy In:

Calf/Lacrosse ball work

Couch/Death stretch

Double Under work



Death by Box Jumps (24/20)

Upon failure to complete a round
do 5 DU’s EMOM until the last
person finishes the WOD (minimum of 20 mins)


Cash out:

Calf mashing/Quad rolling



Continue Reading · Comments { 1 }

Friday’s WOD

Buy In:
Kipping Work…Pull-ups, K2E, T2B

35 Air Squats
25 Decline Push-ups (24/20)
15 Knees to Elbows
15 Air Squats
25 Decline Push-ups
35 Knees to Elbows

EMOM complete 10 one arm
Kettlebell swings (53/35)

Cash Out:
Tabata Abs…time permitting
Quad roll-out/band stretch


**Don’t forget to invite your friends for the Saturday 9am WOD!

Ladies, make sure to check out the CrossFit C.H.I.C.S Facebook page…an awesome community of strong women is forming!!

Continue Reading · Comments { 2 }