26/02/2013
WOD "Barbara" 5 Rounds each for time: 20 Pull-ups 30 Push ups 40 Sit-ups 50 Squats Rest 3' between rounds Skill: Goat #2 WOD 9' AMRAP 2 Shoulder to overhead (135/95) 2 Box jumps (24/20) 4 Shoulder to overhead (135/95) 4 Box jumps etc
25/02/2013
OLY Snatch 7x1 (80%+) Clean and Jerk 7x1 (80%+) Strength 12' EMOTM 2x Banded Pull-ups WOD 15' AMRAP 9 Deadlift (155/115) 12 Push-ups 15 Box Jumps (24/20)
24/02/2013
In an effort to be a better member of the CrossFit community, I will now post our whole workout instead of just the WOD's. Our athletes do an extraordinary amount of skill work and perhaps we should better represent what
16/02/2013
10 rounds each for time: 5 Thrusters 2 115/75 10 Pull-ups 8 50 ft. Shuttle Runs (forwards + Backwards)
15/02/2013
"St. Valentine's Day Massacre" Partner WOD, men work top down, women work bottom up. You may not move on to the nexT movement until your partner has finished. 50 wall-balls 40 chest to bar pull-ups 30 power cleans (135/95) 30 thrusters (45/35) 40 Burpees 50 Kb swings