The 2012 Reebok CrossFit Games Open WOD 12.2 has released! BUY IN: Complete two rounds of: 250 Row Fence Drills 20 Wall Squats 10 Pushups Mobility WOD: Foam Roller WOD #1 (12 Min Cap): Death By Push Press (135/85) and Burpees: Perform a pairing of push press, and burpees every minute, on the minute: 1

Here is the video that is played during half-time at all San Antonio Spurs Basketball Games!  Awesome! [youtube=http://www.youtube.com/watch?v=oVZajOCibBo&list=UUviRuZONK9ok_feaGzIZeww&index=1&feature=plcp]

BUY IN: 2x :30 Drills – Jacks, Seals, Squats, Samson 2x :40 Hold, :20 Rest –  Handstand Hold, Plank, Bar Hang 3 Minute Jump Rope Warmup Endurance: Tabata Double Unders WOD: “Nancy” 5 RFT: (20min Cutoff) 400m Run 15 OHS (95/65)

BUY-IN: Everett Warm-up Mobility WOD: Band Stretching WOD: 20min AMRAP 200m Run w/ Plate (25/15) 30 Double Unders (90 Single Unders) 30 Russian Twists (25/15 – 15 per side) 30 Sky Divers We have two of our own athletes who have accomplished some amazing feats over the past week!  Justin Rodriguez has qualified in the

BUY-IN: 400m Run PVC Warmup Burgener Warm-Up STRENGTH: 3 x 5 @ 75% WOD: “The Chief” Max Rounds in 3 Min of: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats *Rest 1:00, Repeat 4 More Times Here are just a few pictures from this Saturday’s Open WOD 12.1 we held here as well as

Saturday we will be having 8:00am class! 9:00am we will begin setting up for the 12.1 Open WOD. So, any volunteers and judges can start arriving then. We need as many judges as we can get! If you want to help sign up at the desk and talk to one of the coaches. But you

BUY-IN: Jump Rope (5min) Mobility WOD: 5pt. – Hip Stretching Band Squat Stretch WOD: 3-, 6-, 9-min AMRAP 3min AMRAP 5 LHPU 10 Sit-ups 15 Squats *1min REST 6min AMRAP 10 LHPU 15 Sit-ups 20 Air Squats 1min REST 9min AMRAP 15 LHPU 20 Sit-ups 25 Air Squats

7min AMRAP of BURPEES! Jump and touch an object 6″ above your max reach.

BUY-IN: Plyos Mobility WOD: Foam Roller WOD #1: (10min Cutoff) 21 – 15 – 9 Hang Power Clean (165/115) HSPU *REST WOD #2: 8min AMRAP 10 Clapping Push-ups 10 Box Jumps (24″/20″)