Friday May 31, 2013

REST DAY

Thursday May 30, 2013

AMRAP in 15 Minutes
500M Row
10 Deadlifts (Body Weight)

View Previous Times:
Friday, June 22, 2012

Wednesday May 29, 2013

"OMAR"

10 Thrusters (60#/95#)
15 Bar Facing Burpees
20 Thrusters (60#/95#)
25 Bar Facing Burpees
30 Thrusters (60#/95#)
35 Bar Facing Burpees

Tuesday May 28, 2013

REST DAY

Monday May 27, 2013

MEMORIAL DAY

"Helen"
3 Rounds
400M Run
21 Kettlebell Swings (35#/53#)
12 Pullups

View Previous Times:
Saturday January 13, 2013

Sunday May 26, 2013

Make Up Day

Do something active with the family!

Saturday May 25, 2013

REST DAY

Friday May 24, 2013

5 Rounds
10 Power Cleans (80/135#)
15 Wallballs (12#@9'/20#@10')

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Monday May 28, 2013

Thursday May 23, 2013

50 Thrusters (60#/95#)
50 Pullups
50 Double Unders
50 Push Press (60#/95#)

View Similar WOD: (w/ 60#/95#)
Monday May 20, 2013

Wednesday May 22, 2013

REST DAY

Tuesday May 21, 2013

EMOM for 10 Minutes
5 Burpees
10 Kettlebell Swings (35#/53#)

Note your time (or approximate) for each round.

Monday May 20, 2013

50 Thrusters (30#/45#)
50 Pullups
50 Double Unders
50 Push Press (30#/45#)

*Increase the weight to (60#/95#) for a Hero WOD! We lost a member in the Line of Duty yesterday and felt right to hurt through a WOD for him who was also a CrossFitter. You will see this later in the week on Thursday! Compare times and make this hurt!

Sunday May 19, 2013

REST DAY

Saturday May 18, 2013

21-15-9
Deadlifts (205#/315#)*
Box Jumps (24"/30")

*Make sure to scale appropriately!

Friday May 17, 2013

200M Run
4 Squat Cleans (110#/185#)
8 Burpee Box Jumps (20"/24")
16 Kettlebell Swings (35#/53#)
32 Pullups
16 Kettlebell Swings (35#/53#)
8 Burpee Box Jumps (20"/24")
4 Squat Cleans (110#/185#)
200M Run

Thursday May 16, 2013

REST DAY

Wednesday May 15, 2013

21-15-9
Front Squats (60#/95#)
Pullups
Burpees

View Previous Times (Similar):
Tuesday May 29, 2012

Tuesday May 14, 2013

3 Rounds
10 Push Press (60#/95#)
20 Walking Lunges
30 KB Swings (35#/53#)
Then,
1 Mile Run

Monday May 13, 2013

REST DAY

Sunday May12, 2013

Happy Mother's Day

Do something with your Mother, Wife and or Family!

Saturday May 11, 2013

"Michael"

3 Rounds
800M Run
50 Back Extensions or Good Mornings (30#/45#)
50 Situps

*Sorry! The WOD is Good Mornings first then Situps.

View Previous Times:
Thursday December 27, 2012

Friday May 10, 2013

REST DAY

Thursday May 09, 2013

5 Rounds
8 Bar-facing burpees
8 Deadlifts (135/225#)
8 Toes-2-Bar

*Burpees facing bar - face the bar drop down and do a burpee then do a broad jump over the bar to the other side. Face the bar again and repeat.

View Previous Times"
Thursday, May 10 2012

Wednesday May 08, 2013

1 Mile Run
Then,
3 Rounds
10 Overhead Lunges (25/35#)
20 Good Mornings (30/45#)
30 Double Unders (90 Singles)
Then,
800m Run

*Good mornings should be done with the weight on your back, as this is a substitute for a back extension. A kettlebell can be used, but this is more of a stiff-legged deadlift, so is not preferred.

View Previous Times:
Thursday, May 31, 2012

Tuesday May 07, 2013

REST DAY

Monday May 06, 2013

5 Squat Cleans (95#/155#)
10 Pullups
50 Burpees
5 Push Press (95#/155#)
10 Pullups
50 Box Jumps (20"/24")
5 Front Squats (95#/155#)
10 Pullups
50 Wallballs (12#@9'/20#@10')

My Brother in Afghanistan

Sunday May 05, 2013

Enjoy a Family Outing!

Saturday May 04, 2013

REST DAY

Friday May 03, 2013

5 Rounds
500M Row
15 Bench Press (80#/135#)

* May Sub 25 Pushups for Bench Press

View Previous times:
Tuesday, October 02, 2012

Thursday May 02, 2013

3 Rounds
100 ft. Walking lunge
50 Squats
25 Good Mornings (30/45#)*

*Good Mornings are done with the bar on your shoulders

Wednesday May 01, 2013

REST DAY