Monday, 2/15 CrossFit WOD

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Thursday, 2/11 CrossFit WOD

5 rounds for time:

500 m row
135 lb Power Clean, 12 reps
95 lb Thruster, 15 reps

Wednesday, 1/27 CrossFit WOD

5 rounds for time:

500 m row
135 lb. thruster, 7 reps

Monday, 1/25 WOD

3 rounds for time:

20 thrusters

20 pull-ups

Monday, 10/5 WOD

We're back! We've moved into a great new facility at 4816 Old Tar Rd in Winterville, NC, next to the Food Lion in the Wintervillage Shopping Center.

Today's workout: complete as many rounds as you can in 20 minutes.

95 lb thrusters, 5 reps

95 lb hang cleans, 7 reps

95 lb sumo squat high pulls, 10 reps

Good luck!

Wednesday, 5/27 WOD

3 rounds for time

25 box jumps
25 thrusters
25 DB swings

Tuesday, 4/21 WOD

"Torey"

Thrusters (65 lb), burpees

Rounds of 21, 18, 15, 12, 9, 6

Thursday, 4/9 WOD

3 rounds

200 m run

15 thrusters

15 sumo squat high pulls

15 wall-balls

15 burpees

Monday, 3/2 WOD

4 rounds for time:

20 box jumps

20 thrusters

20 pull-ups

20 push-ups

Record loads and times to comments. 

Monday, 2/16 WOD

"Fran"

An oldie but a goodie.

21-15-9

Thrusters

Pull-ups

Post loads and times to comments.

Thursday, 1/8 WOD

800 m run warm-up, then timed rounds of:

15, 12, 9

Wall balls
Box jumps
Sumo squat high pulls
Burpees
Thrusters

Post your times to comments. Good luck!