Wednesday, July 09 2014
A. Back Squat. 10 – 10 – 10 B. “Elizabeth” 21 – 15 – 9 Cleans (135/95) Ring Dips C. NFT – 50 Wipers (r+l=1)
Tuesday, July 08 2014
A. 10:00 EMOM – Hang Power Snatch + Hang Snatch + Overhead Squat B. 10:00 AMRAP 4 Power Snatch (select weight based on A) 8... Read More
Monday, July 07 2014
Partner WOD 100 Slamballs 100 Squat Jumps 2000M Row (alt every 250M) 2000M Run ( alt every 200M) * One Partner works at a time.... Read More
Saturday, July 05 2014
HANSEN Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by... Read More
Thursday, July 03 2014
A. Strict Press. 10 – 10 – 10 B. 4 rounds of 3:00 work / 1:00 REST – AMRAP Rounds 1&3: 6 pull-ups 12 thruster... Read More
Wednesday, July 02 2014
CrossFit A. Bench Press. 10 – 10 – 10 B. 10:00 EMOM odd minutes – 5 DeadLift (heavy) even minutes – 5 strict HSPU C.... Read More
Tuesday, July 01 2014
A. 6:00 EMOM – Hang triple extension (:02 pause) + Hang Power Clean B. Tabata: 8 rotations per movement of :20 work/:10 rest Hang Power... Read More
Saturday, June 28 2014
3 Rounds for time: start with 3 plates and transport one each round 10 GTOH (45/25 plate) 20 Meter OH lunge 10 GTOH 20 Meter... Read More
Friday, June 27 2014
A. 0:00 – 8:00 1000 Meter Row 30 Burpees over Erg * rest in any time remaining 8:00 – 16:00 800 Meter Run 40 Wallball... Read More
Thursday, June 26 2014
A. 8:00 EMOM (INCREASING WEIGHT) HPC+Clean (Squat)+Jerk B. timothy_davis01 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk,... Read More