Category 'WODs'


  • 3.15.2014 WOD
    Mar 15

    3.15.2014 WOD

    “J.J.” U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II…


  • 3.13.2014 WOD
    Mar 13

    3.13.2014 WOD

    CrossFit Classes First… snatch lifts and sit-ups Then… burpees Finish with… double-unders TREAT? CrossFit Endurance (630PM ONLY) 400m interval work


  • 3.12.2014 WOD
    Mar 12

    3.12.2014 WOD

    CrossFit Classes First… sprints and hand-release push-ups Then… front squats, box jumps, and kettlebell swings TREAT?


  • 3.11.2014 WOD
    Mar 11

    3.11.2014 WOD

    CrossFit Classes First… thrusters and pull-ups Then… sit-ups and double-push-up burpees CrossFit Endurance (630PM ONLY) 200m intervals + air squats


  • 3.8.2014 WOD
    Mar 08

    3.8.2014 WOD

    “Jason” Navy SEAL Jason Dale Lewis was killed by an IED while conducting combat operations in southern Baghdad July 6, 2007.  We name this workout…


  • 3.5.2014 WOD
    Mar 05

    3.5.2014 WOD

    CrossFit Classes First… deadlifts and burpees Then… deadlifts, box jumps, and hand-release push-ups TREAT?


  • 3.1.2014 WOD
    Mar 01

    3.1.2014 WOD

    DON’T FORGET: COACH LAURI IS HOLDING A CLINIC ON THE SNATCH LIFT FOR ALL  CROSSFIT THRONE ATHLETES WHO ARE REGISTERED FOR THE OPEN – SHE…


  • 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…