Monthly Archives: January 2014

WOD 01/31/14

BearMetcon: 5 Rds for Time

3 Bear complex 135/95#

10 Burpees

Rest 5 Minutes then…

5 Round for time (same or better time than rd. 1)

3 Bear Complex 135/95#

10 Burpees

WOD 01/30/14

Metcon: 5 Rounds For Time

7 Dead Lift 245/165

5 Handstand Push-ups

7 Box Jumps @ your max height 30/24/20/16″

5 Ring Dips with Med Ball 20/10#

Post WOD Bonus: 10 Rounds 5 Reps

Close Grip Bench Press  185/105#

WOD 01/29/14 “Benchmark” Today!

“MURPH” (with a 45 minute time cap…can you finish?!?!)Image

Run 1 Mile (4 Rds of the 400m)

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 Mile (4 Rds of 400m)

Mix up the PLU, PU, & Air Sq’s as needed.

Thousands of CrossFitters around the nation will be doing the “Murph” WOD today, come join in on the fun & competition!

WOD 01/28/14

Strength Metcon:  Complete All Rounds For Time

15 Thrusters 135/85#

21 Sumo DL High-pull  135/85#

12 Thrusters 135/85#

15 Sumo DL High-pull 135/85#

9 Thrusters 135/85#

9 Sumo DL High-pull  135/85#

 

 

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