Please join us as we do this special WOD on August 28th in memoriam of Benjamin "Bugaboo" Abruzzo III to raise awareness and donations for Spinal Muscular Atrophy (SMA). "Bugaboo" lived for just 200 days before he lost his battle with SMA on December 29th, 2005.
Time Trial: 2000m Row If you are doing "Bugaboo" on Saturday
if not, then
100 Thrusters for time(75lb/45lb)
Post time to comments
Mobility W.O.D. (K-Starr)
Exile News
* We will do the WOD "Buggaboo" on August 28th at 10:00am at the gym to raise awareness for Spinal Muscular Atrophy. We will have the Free Park WOD at 8:00am at Early wine on that day.
* CrossFit Exile's One Year Anniversary BBQ. Let's have a party! Labor Day September 6th. It will start at 10:00am and a BBQ will follow a workout. Sign up at the gym for a side dish. It's been a great first year and I look forward to many more! Thank you everyone for your continued support!
*RSVP for Fight Gone Bad 5 for September 25, 2010. We will travel to CrossFitOKC for the WOD and BBQ afterward.
3 rounds for time: 400 m Farmer’s Walk 25 Man Makers
*Coach’s notes: Guys use 35 lb DB’s per hand for farmer’s walk and man makers, gals 20 lb. For man makers (because there are some variations) start standing with DB’s in each hand. Drop to a push up position, then do a single arm DB row one arm at a time, followed by a push up. Bring your feet in towards your hands, squat clean the DB’s, then stand and press overhead. This is one man maker.
* We will do the WOD "Buggaboo" on August 28th at 10:00am at the gym to raise awareness for Spinal Muscular Atrophy. We will have the Free Park WOD at 8:00am at Early wine on that day.
* CrossFit Exile's One Year Anniversary BBQ. Let's have a party! Labor Day September 6th. It will start at 10:00am and a BBQ will follow a workout. Sign up at the gym for a side dish. It's been a great first year and I look forward to many more! Thank you everyone for your continued support!
*RSVP for Fight Gone Bad 5 for September 25, 2010. We will travel to CrossFitOKC for the WOD and BBQ afterward.
Accumulate 5 minutes in the bottom of a squat! Yes, I said the bottom of a squat!
W.O.D. (Leadership as Rx'd)
1) Split Jerk 3,2,2,1,1,1,1
2) KB Swings 20 Reps x 5 sets, 90 seconds rest between sets
3) Push Press 2 Reps x 5 sets, 90 seconds rest between sets
Post results to comments
Exile News
*Fish Oil has arrived:2 bottles left
* We will do the WOD "Buggaboo" on August 28th at 10:00am at the gym to raise awareness for Spinal Muscular Atrophy. We will have the Free Park WOD at 8:00am at Early wine on that day.
*RSVP for Fight Gone Bad 5 for September 25, 2010. We will travel to CrossFitOKC for the WOD and BBQ afterward.
* CrossFit Exile is coming up on our one year anniversary. Let's have a party! I was aiming for Saturday September 4th or Labor Day September 6th. It will start at 10:00am and a BBQ will follow a workout. Please post in the comments which day will work better for you!
Turkish Get-up Part 2, Jeff Martone [wmv][mov] Turkish Get-up Part 3, Jeff Martone [wmv][mov] Turkish Get-up Part 4, Variations, Jeff Martone [wmv][mov]
* If you did Turkish get up on Saturday do the following:
1:00min L-sits X 3 (Sub Plank Holds)
W.O.D. (CrossFit Calgary)
21 Minute time limit for the following:
* Rest as needed between sets
1) For reps: 5 minutes of Double Unders
2) For Reps: 16 Alternating Tabata Rounds 20:10 of
* We will do the WOD "Buggaboo" on August 28th at 10:00am at the gym to raise awareness for Spinal Muscular Atrophy. We will have the Free Park WOD at 8:00am at Early wine on that day.
*RSVP for Fight Gone Bad 5 for September 25, 2010. We will travel to CrossFitOKC for the WOD and BBQ afterward.
As many rounds in 20 minutes: 5 Chest to Bar Pull-ups 10 Alternating Pistols 15 Push-ups
Post rounds to comments
Exile News
* We will do a Birthday Beat-down this Saturday at 10:00am at the gym for Kalon Pang & Vanessa Rodriguez! Free WOD, invite your friends & family
*Fish Oil has arrived:3 bottles left
* We will do the WOD "Buggaboo" on August 28th at 10:00am at the gym to raise awareness for Spinal Muscular Atrophy. We will have the Free Park WOD at 8:00am at Early wine on that day.
*RSVP for Fight Gone Bad 5 for September 25, 2010. We will travel to CrossFitOKC for the WOD and BBQ afterward.
*Choose your order but rest exactly 3:00 between sets. Post reps for 1 and times for 2 and 3 to comments.
Exile News
* We will do a Birthday Beat-down this Saturday at 10:00am at the gym for Kalon Pang & Vanessa Rodriguez! Free WOD, invite your friends & family
*Fish Oil has arrived:3 bottles left
* We will do the WOD "Buggaboo" on August 28th at 10:00am at the gym to raise awareness for Spinal Muscular Atrophy. We will have the Free Park WOD at 8:00am at Early wine on that day.
*RSVP for Fight Gone Bad 5 for September 25, 2010. We will travel to CrossFitOKC for the WOD and BBQ afterward.
10:00am Gym W.O.D.
