August 20, 2014 WOD
Tabata Wall Balls 20/14lbs Tabata Medball cleans 20/14lbs Tabata Russin twists with Med Ball 20/14lbs *Score is total Number of lowest reps of each tabata
August 19, 2014 WOD
“Baseline” 3 Rounds for Time: 400 Meter run 40 Squats 30 Sit Ups 20 Push Ups 10 Pull Ups *Compare to June 13, 2013
August 18, 2014 WOD
For Time: 200 Double unders 100 Deadlift @135/95 50 Burpees
August 15, 2014 WOD
For Time 30-20-10 Box Jump Overs 24/20in Overhead walking lunges 45/35lbs Chest to bar pull ups
August 14, 2014 WOD
5×5 Front squat + bounce *Between sets work on a goat whether it’s wall balls, muscle ups, hand stands, etc. Check out this post from MBS CrossFit on what a goat is, and how to kill it.
August 13, 2014 WOD
“AMPED ” For Time: 50 Alternating Pistols 50 Seated Wall Balls 6ft target 50 Pull Ups 50 One-Legged Double Unders 50 Alternating KB Snatches (53/35) 50 Plank Push Ups We are proud to introduce a annual Hero WoD benefiting 50Legs.org, Read More …
August 12, 2014 WOD
22 Minute AMRAP: 400m. run 30 KB swings @53/35lb. 15 Burpees
August 11, 2014 WOD
21-15-9 then 21-15-9 Push Jerk 135/95- 95/65 Toes to Bar
August 9, 2014 WOD
Happy Birthday Kristy 25 Minute Amrap: 8 Push ups 10 meter walking squats 8 Bear Complex (1/5=1) 9 Wall Walks
August 8, 2014 WOD
8 Rounds: 2 minutes of work, 1 minute of rest 3 power snatch 135/95 10 air squats *with remaining time max rep 5 meter shuttle sprints **score if number of 5 meter shuttle sprints completed