Category Archives: CrossFit

As many rounds as possible in 20 minutes of: 115lb Hang power clean x 15 Handstand walk x 15 feet 24″ Box jumps x 15 Handstand walk x 15 feet

1. Warm up your gear 2. Front Squat: see what you can do today- find a 1 rep max 3.  For time: 9-6-3 reps of: 165 pound Thruster Muscle-up

For time: 185lb deadlift x 20 1.5 kettlebell snatch x 30 1.5 pood rack walk x 400 ft 1.5 kettlebell snatch x 30 185 lb deadlift x 20 http://www.theartistandtheolympian.com/ You need to watch this short film. Gives a great insight on the mind of people that commit themselves to their craft, whatever it may be.

1. Snatch: 3,3,2,2,1,1 2. 4 rounds for time of: 1 Minute overhead barbell hold @ 115lbs 1 Minute of plank hold (elbows) 1 Minute double hand pinch grip hold with 25 lb bumpers in each hand

1. Bench Press: 3,3,3,3,3 2. Every minute on the minute for 15 minutes: 5 Wallballs 4 Burpees 3 Wallballs 2 Burpees 1 Wallball

1. Press: 3,3,3,2,2,2,1,1,1 2. 10 Rounds  for time of: 2 Muscle ups 4 Kettlebell swings @ 2 pood 6 Kettlebell swings @ 1.5 pood 8 Kettlebell swings @ 1 pood

Make sure you bring a vest tomorrow guys. 1. For 20 minutes: Odd minutes: 2 Back squats Even Minutes: 1 power clean 2. BRENTON Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wifeContinue reading “WOD Monday November 11th”

1.Work up to a max load of this complex:  Hang clean/ Front squat x 2 / Jerk 2. For time: Ring pushups x 30 Double unders x 40 Burpees x 50 Sit ups x 60

  TOMMY V In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008. First posted 12 March 2008 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9Continue reading “WOD Thursday November 7th”

1. Deadlift: 5,5,5 2. For time: 25 Deadlifts @ 225 500 meter row 25 Box jumps @ 30″ 25 Deadlifts @ 135 500 meter row 25 Box jumps @ 20″