6.28.11 TUESDAY "BETA BLOCKER" 3 Rounds of: 10 Deadlift… 275/185 pounds 50 Double Unders For Time Post time and load to comments Auxiliary:... Read More
6.27.11 MONDAY "SPONTANEOUS COMBUSTION" 10…9…8 of: Hanging Squat Cleans… 95/65 pounds Push Press….95/65 pounds Butterfly Sit Ups HSPU's Pull Ups 400m Run 7…6…5 of: Hanging... Read More
6.26.11 SUNDAY REST DAY Anyone interested in putting your CrossFit skills and work capacity to the test check out, "Test Your Medal". CrossFit competition... Read More
6.25.11 SATURDAY "DUCK BUTTER" With a partner complete the following: 8 Rounds of 8 Wall Climbs 16 Chest to Bar Pull Ups 150m Run For... Read More
6.24.11 FRIDAY "JACK" 20min AMRAP of: 10 Push Press…115/65 pounds 10 KB Swings…53/35 pounds 10 Box Jumps… 24/20" box For Rounds and Reps (repeat WOD... Read More
6.22.11 WEDNESDAY "EYE BOOGIE" 9…7…5 of: Power Snatch…135/95 pounds G.I. Janes For Time Post time and load to comments Auxiliary: 1000m Row **REGISTRATION FOR... Read More
6.21.11 TUESDAY "LOCKDOWN WOD 4 AND 11" “DOUBLE STEP” (5min time cap) 3 Rounds of: 50 Double Unders 20 Steps Walking Lunge…45/25 pound plate For... Read More
6.20.11 MONDAY "FRAN WHO" 21…15…9 of: KB Swings… 70/35 pounds Sit Ups 400m Run Then: 21…15…9 of: SDLHP… 95/55 pounds Burpees 400m Run Then: 21…15…9... Read More