1. 5/14/12

    3x3 Deadlift, HPC, Front Squat 60%/70%/80% of Front Squat max

    then

    400m run

    4 rounds of the couplet

    15 clean 135/95

    30 dubs

    400m run at end

    Posted May 14, 2012 by crossfitsisu.

  1. Butt Camp!

    Butt Camp will be held at it’s normal time on Saturday 5/12/12. Pat and Jason will be doing the GORUCK so Marcus will be the coach. He’s the tall, blonde, good looking guy who usually comes late to the 5:30 class. 

    Be nice, pay attention, and be ready for a doozy…

    Posted May 11, 2012 by crossfitsisu.

  1. 5/11/12

    “Hope”

    This is the new Fight Gone Bad. Same format, 1 minute at each station with a 1 minute rest between rounds. 

    3 Rounds:

    Burpees

    Power Snatch 75/50

    Box Jump

    Thruster 75/50

    C2B Pull-ups

    Posted May 10, 2012 by crossfitsisu.

  1. 5/10/12

    4 rounds for time:

    250m sprint

    20 box jump 24/20

    20 SDHP 75/50

    Posted May 9, 2012 by crossfitsisu.

  1. 5/9/12

    Another glorious WOD today! So nice to hit those ladies eh?

    “Barbara”

    5 rounds for time:

    20 pull-up

    30 push-up

    40 sit-up

    50 squat

    Rest 3 minutes between rounds

    Scale as needed to get rounds done in under 8:00

    Posted May 9, 2012 by crossfitsisu.