The vision and idea behind the WOD (Workout Of the Day) is so there is a different WOD everyday. Just like in life, you never know what might be coming your way so you have to be prepared for anything and everything at anytime that might be thrown at you in order for the best to survive.  In being prepared to conquer anything at anytime, you should ideally walk into a CrossFit Box (what we in the CrossFit world call a gym or facility because all you need is something as simple as a Box to workout in) not knowing what to expect for your WOD and then figuring out the best way to tackle it in order for you to be successful or “survive” and walk out doing more than you thought you would be able to do when you came in.  While we stand our ground and the support the CrossFit vision, we understand that some people need to plan out their schedules and activities so, we will post our class WODs on this page in order for those who want know the workout and plan which WODs they are attending ahead of time.  If you want to continue with the true CrossFit vision, then don’t scroll down to see the WOD we have planned for you.  Just show up for class and make it happen.

CF WOD for Thursday, 2/23/12:

For Time:

800m Run

15 Pistols R/L

25 Sit-up – Standards

12 Pistols R/L

25 Sit-up – Standards

9 Pistol R/L

25 Sit-up – Standards

800m Run

KB WOD for Thursday, 2/23/12:

2 Rounds:

25 American swings
15 Deadlifts
200m run with med ball
15 Deadlifts
25 Russian swings
CF WOD for Wednesday, 2/22/12:

Weighted Pull-Ups

1-1-1-1-1-1-1 reps

G-WOD:

10-8-6-4-2:

• Dip  with no kip
• Toes to Bar  with no kip, try to keep legs straight

KB WOD for Wednesday, 2/22/12:

30 Heavy Russian Swings
200m run
30 Push-Ups
200m run
30 one arm high pulls (30 Right, 30 Left)

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