” Fist Pumping “
For time Run 400m 3 Rope Climbs 30 DB Push Press 50 / 35 Run 400m 2 Rope Climb 20 DB Push Press Run 400m 1 Rope Climb 10 DB Push Press
Touch Back
WOD 8 . 10 . 18 ” Touch Back ” For time 100 Double unders 20 Thrusters 95 / 65 30 Toes to bar 40 Burpees 30 Toes to bar 20 Thrusters 95 / 65 100 Double unders
Superman
WOD 8 . 9 . 18 The hydrostatic dunk tank will be here today! $39 for re-test and $49 for first timers. I HIGHLY recommend this to know your Body Fat. Knowing where you are at in terms of Body Fat is HUGE for gains, since we lose fat and gain lean muscle and muscle […]
Cowboy Ninja Viking
WOD 8 . 8 . 18 ” Cowboy Ninja Viking ” 5 Rounds Run 250m 12 Strict Hand Stand Push ups ( scale with strict push ups ) 20 / 16 Calorie row
Love potion
WOD 8 . 7 . 18 ” Love potion ” 21 – 15 – 9 – 6 – 3 Snatch 75 / 55 Chest to bar Pull ups
CrossFit Total
WOD 8 . 6 . 18 CrossFit Total 1 RM Back squat 1 RM strict press 1 RM deadlift Athletes will have 15min to establish a 1RM at each station. Add totals together to find you score.
Robert 20
WOD 8 . 3 . 18 I met this young man when he was 16 or 17 years old. He said he heard a wrestler on TV did CrossFit so he wanted to try it. Did a week free, came every day that week. Took a couple days to convince his dad to pay for […]
Power Drill
A. ” Power Drill ” 10 – 1 Thruster Start at light load and increase 5 – 10 pounds every set. Start a new set every 2 min. Example : start 135 x 10 , 145 x 9 , 155 x 8 , etc B. 12 min abs 1 min hollow rock 1 min situp 1 […]
SOS
” SOS ” 10 Rounds 10 Calorie Row 10 Box Jump overs 10 Kettle bell swings 1 legless rope climb
Running DT
WOD 7 . 31 . 18 In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. ” Running DT ” 5 Rounds Run 400m 12 […]