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W.O.D.

  • WOD

    By Coach Lunney | In WOD's | on May 20, 2011

    10 minute AMRAP:10 Squat Cleans (95,65)10 Push Press

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  • WOD

    By Coach Lunney | In WOD's | on May 19, 2011

    2 rounds of max reps of:2 minutes of Wall Balls (20,14)2 Minutes of Burpees2 Minutes of II Unders2 Minutes of Pull UpsRest 1 minute

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  • WOD

    By Coach Lunney | In WOD's | on May 18, 2011

    “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 Rep Deadlift, 1 Rep Get Your Butt in the Box and Lets Lift Heavy Today. Don’t Miss Out On a Chance To Get Better And Stonger. Add your score for your total

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  • WOD

    By Coach Lunney | In WOD's | on May 17, 2011

    Establish a 1RM Thruster then: Air Force WODFor Time:20 Thrusters20 Sumo-High Pulls20 Push Jerks20 Overhead  squats20 Front Squats-For every minute on the minute you have to perform 4 burpees.  (95,65)

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  • WOD

    By Coach Lunney | In WOD's | on May 16, 2011

    21-15-9Box Jumps (24,20)Power Snatch (75,55)Chest To Bar Pull Ups

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  • REST DAY

    By Coach Lunney | In WOD's | on May 14, 2011

    No classes today due to our team running in the Hillbilly 5K in Van Buren. It should be fun and cold.

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  • WOD

    By Coach Lunney | In WOD's | on May 11, 2011

    100 Thrusters for Time (95,65)Run a 400 everytime you drop the bar

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  • WOD

    By Coach Lunney | In WOD's | on May 11, 2011

    Shoulder Press 3-3-3-3-3 then: Double-under for 2 minutesSit-up for 2 minutesDouble-under for 90 secondsSit-up for 90 secondsDouble-under for 1-minuteSit-up for 1-minuteDouble-under for 30 secondsSit-up for 30 seconds Post numbers of sit-ups and double-unders to comments.

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  • WOD

    By Coach Lunney | In WOD's | on May 10, 2011

    AMRAP 15 minutes:5 Clean and Jerks (135,95)10 Box Jumps (24,20)15 KB Swings (24,16)

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  • WOD

    By Coach Lunney | In WOD's | on May 9, 2011

    Squat Snatch 1-1-1-1-1-1-1then10-9-8-7-6-5-4-3-2-1DeadLift (225,155)2-4-6-8-10-12-14-16-18-20Burpees Saturdays Creekmore Park Wod

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