• WOD 11/28/2010

    Run / Row  5K

  • WOD 10/27/2010

    WARM UP 500 METER ROW THEN BURGENER WARM UP WOD Complete as many rounds as possible 20 minutes of: 95 pound Squat snatch, 10 reps 10 Ring dips 10 Knees to elbows COOLDOWN WINDSHIELD WIPERS 15 / 3

  • WOD 10/26/2010

    WARM UP 5-5-5 overhead squat 60 percent one rep max , 5lbs more than last week WOD 20 MIN A.M.R.A.P. 5 WALL BALLS. 10 BALL SLAMS 15 KB SWINGS 70/53 COOLDOWN 1000 METER RUN FOR TIME

  • WOD 10/25/2010

    WARM UP power clean 5-5-5 60 % of one rep max or 5lbs more than last week WOD Ten rounds of: 1 Clean and Jerk 5 Pull-ups 10 Push-ups 15 Squats COOL DOWN Tabata double unders

  • WOD 10/24/2010

    21-15-9 reps of: 225 pound Deadlift 135 pound Overhead squat

  • WOD 10/23/2010

    OPEN GYM 8:00 -10:30 Crossfit 714 had their 1st rock star lay down some hard work and sweat. Nickleback’s own, Mike Kroeger, stopped by our box to get a WOD in before his show tonight.

  • 10/22/2010

    WARM UP 1000 METER ROW WOD 15 MIN A.M.R.A.P 10 BALL SLAMS 20/14 10 TIRE FLIPS 10 DOUBLE UNDER COOLDOWN TABATA PLANKS

  • WOD 10/21/2010

    WARM UP PUSH JERK    5-5-5  65% OF 1 REP MAX OR 5LBS HEAVIER THAN LAST WEEK. WOD “Brenton“ Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it. Enlarge image Field Training Officer