Thursday
MAX/WOD Complete five rounds of: On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps GHD Sit ups 21 reps Max Effort 1000m row for time. Post row times to comments…..
MAX/WOD Complete five rounds of: On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps GHD Sit ups 21 reps Max Effort 1000m row for time. Post row times to comments…..
WOD 12 minute AMRAP of: 6 power cleans 155/105 12 box jumps 24/20 Post rounds and fractions of rounds to comments…..
MAX EFFORT/WOD 5 rounds of a maximum effort of the following Thruster 2/3 of your body weight for max reps Pull ups max reps Rest as needed between rounds. (3-5 minutes) You will be scored on total number of reps for all 5 rounds.
…. We will be starting a Paleo Challenge on October 1st. Some people are new to the Paleo diet, so lets help them out and start sharing those recipes. Max Effort: Deadlift 5,3,1+ WOD/Conditioning 400m run 50 Burpees 400m run
The video quality is poor, but you will get the point. WOD 4 rounds for time of: 15 Right arm Dumbbell snatch 50/35lb 20 Double unders 15 left arm Dumbbell snatches 50/35lb 20 Grasshoppers These are Power snatches. You must start with weight touching the floor, and catch the weight over head in one movement.
Congratulations to Mike and Kelly Nelms for their new baby girl Lola was born yesterday 9:08 am, She is 7 lb 15oz and 21″ long. It has been reported that both the new mom and dad are healthy and very eager to return to CrossFit. God Bless you both and your new baby. WOD
September 11 2013 This is a very significant day. Not only we were attacked by Al-Qaeda in 2001, we were also attacked by Al-Qaeda in 2012 on September 11 in Benghazi, Libya. 4 Americans were killed, including a US ambassador, and the black flag of Al-Qaeda was flown over our
MAX EFFORT Hang Squat Snatch 1 rep max Back Squat 5,3,1+ Conditioning: 50 GHD sit ups 50 Hip and Back extension Post loads and times to comments…..
WOD 3 rounds for time of: 15 Hang Power Cleans 135/95lb 15 Toes To Bar Run 400m Post loads and times to comments…..