Category 'WODs'


  • 2.26.2014 WOD
    Feb 26

    2.26.2014 WOD

    “Phillip” Two years ago, I called my CrossFit brother and friend, Phillip Placencia, and asked him to launch CrossFit Throne with me.  Over the past…


  • 2.24.2014 WOD
    Feb 24

    2.24.2014 WOD

    CrossFit Classes First… snatch, overhead squats, burpees Finish with… medicine ball cleans, wall balls, and ball slams CrossFit Gymnastics (630PM ONLY) ???


  • 2.22.2014 WOD
    Feb 22

    2.22.2014 WOD

    DON’T FORGET…. SPECIAL GUEST INSTRUCTOR FROM YOGA BEAN @10AM! “Griff” In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008…


  • 2.20.2014 WOD
    Feb 20

    2.20.2014 WOD

    CrossFit Classes First… power clean and push press Then… push press, toes-to-bar,  and sit-ups Finish with… TREAT! CrossFit Endurance (630PM ONLY) 200m intervals


  • 2.17.2014 WOD
    Feb 17

    2.17.2014 WOD

    BIG LOVE, BROTHER!  WE’LL MISS YOU PHILLIP PLACENCIA!! CrossFit Classes First… power cleans Then… power cleans, burpees, and sit-ups Finish with… double-unders


  • 2.15.2014 WOD
    Feb 15

    2.15.2014 WOD

    VALENTINE’S DAY RECOVERY   “Johnson” 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine…


  • 2.8.2014 WOD
    Feb 08

    2.8.2014 WOD

    Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans,…


  • 2.4.2014 WOD
    Feb 04

    2.4.2014 WOD

    CrossFit Classes First… front squats Then… front squats, thrusters, and jerks Finish with… TREAT Samson Strength (CANCELED 2/4/2014) CrossFit Gymnastics (730PM ONLY) ???


  • 1.30.2014 WOD
    Jan 30

    1.30.2014 WOD

    CrossFit Classes First… clean & jerk Then… pull-up, clean & jerk, and running Finish with… TREAT! Samson Strength (520AM ONLY) strict pull-ups, weighted chin-ups, and…


  • 1.25.2014 WOD
    Jan 25

    1.25.2014 WOD

    Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Canadian Light Infantry, based in Edmonton, Alberta, was killed during a joint foot patrol near a…