Our Sectional Qualifier for the 2010 CrossFit Games is only a few days away! If you are interested in watching the competition you can register as a spectator or as a volunteer for the event.

Workout of the Day

Wednesday, March 17, 2010


Kelli L. and the rest of the the 6pm crew on the pull up bar

Workout of the Day

Taken from the Oregon/ Idaho sectional:

5 rounds for time (15 min cap):
1 15’ Rope Climb – 15 foot ascent
7 Thrusters (135/95lbs)

(If you cannot climb a rope, the scale today will be 5 ring pull ups)

Results (and commentary!) [2]

Tuesday, March 16, 2010


We got to use our adjustable wall ball targets to their best advantage during last weeks Wall Ball/Deadlift WOD.

Workout of the Day

10-9-8-7-6-5-4-3-2-1 reps for time of:

Pull Ups
Push Press (75/ 55)
Sit Ups
Dumbell Hang Power Cleans
Squats

Results (and commentary!) [5]

Monday, March 15, 2010


Gina makes the most amazing faces while she exercises but for once we caught her in an entirely picturesque moment of concentration

Workout of the Day

Snatch:
3-2-1-1-1

Rest 5 minutes

10-20-30 reps for time of:
Ground to overhead any way (95/ 65)
Box Jumps
Back Extensions

Here we go! The Sectional WODs for this weekend have been announced…

Results (and commentary!) [7]

Friday, March 12, 2010


John P. determined to finish that last sit up.

Workout of the Day

From the South Central Sectional:

Complete the following for time:

Run 250m
25 Snatches (75/45lbs)
25 Kettlebell Swings (55/35lbs)
25 Overhead Squats (75/45lbs)
25 Box Jumps (20”/16”)
25 Sumo Deadlift High Pulls (75/45lbs)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45lbs)
Run 250m

Results (and commentary!) [9]

Thursday, March 11, 2010


Angie

Workout of the Day

3 Rounds for Time of:

12 Kettle Bell Swings
9 Pull Ups
6 Back Squats (185/ 135)

Rest 5 Minutes, Then:

Reverse Tabata Ring Turn outs

Get into the support position on the rings, turn your palms forward and hold for 10 seconds, rest for 20 seconds on the ground.

Results (and commentary!) [3]

Wednesday, March 10, 2010


Joe is back (but not his goatee) from his extended stay in Alberta. We are glad to have you stateside man!

Workout of the Day

Press:
2 × 8 @ 60% of 1 RM. 30 Seconds of rest between sets

5-10-15-10-5 Reps for time of:

Wall Ball (Sets of 5 to 12’ target, sets of 10 to 10’ target, sets of 15 to 8’ target)

Dead lift (225/ 155)

Results (and commentary!) [8]

Tuesday, March 9, 2010


Abby is one of six athletes from CrossFit Agoge that are going to compete at the Sectional Qualifiers in 2 weeks. Keep up the great work Abby! We are proud of you!

Workout of the Day

5 Rounds
1 Minute max Box Jumps
1 Minute max Power Cleans (165/ 115)
1 Minute Rest

Results (and commentary!) [7]

Older

W.O.D. Archive

Search