Tuesday
Max Effort/Skill DevelopmentSnatch Balance 1,1,1 WOD5 rounds for time6 right arm Dumbbell squat snatches 60/356 L-pull ups6 left arm Dumbbell squat snatches 60/356 L-pull ups
Max Effort/Skill DevelopmentSnatch Balance 1,1,1 WOD5 rounds for time6 right arm Dumbbell squat snatches 60/356 L-pull ups6 left arm Dumbbell squat snatches 60/356 L-pull ups
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds,
Molly’s husband Tom knocks out 161lb 2 hand anyhow This weekend is Memorial Day, please remember WHY we have this 3 day weekend. THERE WILL BE NO CROSSFIT CLASSES THIS SATURDAY OR MEMORIAL DAY SKILL DEVELOPMENT/MAX EFFORTHandstand holds/push ups WOD As many rounds as possible in 15 minutes of:7 Sumo-Deadlift High Pulls W75lbs/M 115lbs14 Knees
THERE WILL BE NO CROSSFIT CLASSES ON MEMORIAL DAY WEEKEND (SATURDAY AND MONDAY) MAX EFFORTShoulder press 1Push Press 3Push Jerk 5 WOD 3 rounds for time 12 Right arm Thrusters 45/25lb9 burpees12 Left arm thrusters 45/25lb9 burpees
MAX EFFORT Power Clean 3,2,1 WOD3 rounds for timeRun 400m9 Power Cleans 135/9512 box jumps 24/18 Post loads and time to comments……..
Is Mark laughing? MAX EFFORTMax height box jump WOD “Barbara” Five rounds, each for time of:20 Pull-ups30 Push-ups40 Sit-ups50 Squats Rest precisely three minutes between each round. Post time for each of five rounds to comments.
THERE WILL BE A TEAM WOD FOR THE 9AM AND 10AM CLASSES SATURDAY Team WOD 10,000lbs overheadequal amount of reps of box jumps In teams of 2 put 10,000lbs overhead (from shoulders to overhead) and box jump 24/18 an equal amount of repetitions. RULES:Once the WOD has started the bar may not touch the ground.
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh. HERO Workout- go hard because he no longer can… “Josh” For time:95 pound Overhead squat, 21 reps42 Pull-ups95 pound Overhead squat, 15 reps30 Pull-ups95
MAX EFFORTFront Squat 1×20 WOD using a 44/26lb kettlebell Run 400m30 kettlebell swingsrun 400m15 Right arm snatches15 Left arm snatchesrun 400m15 right arm Clean and Jerk15 left arm Clean and Jerkrun 400m30 swings Post times to comments…
Marilyn and daughter Lisa cranking through yesterday’s WOD. MAX EFFORT Back Squat 3×5 WOD For time:Row 500 meters150 Double-unders50 Burpees Post time to comments