July 14, 2010
New Strength Training Class Available
Starting July 27, we will be offering a new Strength training class, taught by Wade and Dion.
Thursday July 29, 2010 | Posted in WOD | No Comments »
200m Overhead kettlebell walk 26/13 (switch hands when necessary)
10 man makers
Stretch:
W.O.D “Roy”
5 Round for time of:
15 Deadlift’s RX225/153 (or do GH back extensions instead if you have an injury and cannot do deadlifts)
20 BoxJumps
25 Pull ups (25 is the RX, but cut that number down to 10 pull ups each round if you are new to pull ups)
Note: This is a Hero workout. We have given everyone a couple of options so that we all can honor Sgt. Roy.
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
Wednesday July 28, 2010 | Posted in WOD | No Comments »
Stretch:
W.O.D
option 1
20 Squat snatches RX115/63
400m run
15 squat snatches
800m run
10 squat snatches
1200m run
option 2
4 rounds for time
Run 400m
20 med ball cleans RX 20/14
10 Turkish getup squats (prefor a one arm o.h. squat at the top of the movement)
5 handstand pushups or 12 pushpress RX95/53
Tuesday July 27, 2010 | Posted in WOD | No Comments »
“ab circuit”
25 OH squats
25 side to side plate bounce
25 K2e
25 Gh situps
5 toes to bar
Run 800m
Stretch:
W.O.D
“ANGIE”
100 pullups
100 pushups
100 abmat situps
Monday July 26, 2010 | Posted in WOD | No Comments »
Row 1000m
3 rounds of cindy. (5 pullups 10 pushups 15 airsquats)
Run 800m
Stretch:
W.O.D option 1
Every minute and a half, preform 3 cleans, 3 Box jumps, 3 cleans, 3 Box jumps for 10 rounds Rx135/83 24″/20″
W.O.D option 2
10,9,8,7,6,5,4,3,2,1 of Burpee’s and K2e
Run 400m at the beginning, middle and end of option 2.
Monday July 26, 2010 | Posted in WOD | No Comments »

50-40-30-20-10
Double-unders
Ab-mat situps
Sunday July 25, 2010 | Posted in WOD | No Comments »
Starting the 27th of July, CrossFit Pulse will offer Strength Training classes every Tuesday & Thrusday at 7p.m.
Friday July 23, 2010 | Posted in WOD | No Comments »
Warmup:
run 200m
row 250
10 burpees
10 thruster’s
10 man maker’s
Stretch:
W.O.D
“Donkey Kong”
21-15-9
Burpee’s, kb swing’s and box jump’s with a hill run in between each exercise.