Wod - Thursday 7/1/10

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Wod - Wednesday 6/30/10

Clean 3-3-3-3-3-3-3 reps

These are Squat Cleans.

Great job today everyone! Especially Kyle who set a PR tonight hitting 225lbs!! Lucas hit 115lbs tonight after only starting CrossFit 2 weeks ago. Andrea represented the women with a 125lb, with Laurie right behind her at 120lbs.

Wod - Tuesday 6/29/10

Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

Wod - Monday 6/28/10

“The Horrible One Hundred”
25 Deadlifts 215/185
25 cleans 125/95
25 Thrusters 95/65
25 Overhead Squats 75/45
For time:

Jenn and Mike W. deserve a big hand for getting through this workout today, especially since this is their first week doing CrossFit. Matt H set a new Pr today at 21:20 Rx’d. The fastest time goes to TJ at 12:21. Great job everyone!

Or

“The Hassler Special”
200m Run
30 Lunges
20 Burpees
200m Run
10 Wall Balls
10 Pull Ups
20 SDHP 45#
30 Sit ups
200m Run
30 Box Jumps
20 Burpees
10 Front Rolls
200m Run
For time:

Fastest time for “The Hassler Special” goes to Nick and Drew. Way to rock it guys!! A special thanks to my friend Brian Hassler for coming up with this kick ass wod!! It was brutal but fun.

Wod - Sunday 6/26/10

Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups

WOD - Saturday 6/26/2010

We Need One Score

Do as many rounds as possible in 3 minutes. Take a 1 minute rest. Complete 5 times.

3 Power Cleans 155 lbs
6 Push Ups
9 Knees-To-Elbows

Post total rounds completed to comments.

WOD - Friday 6/25/2010

WOD - Friday 6/25/2010

Five rounds for time of:

40 Double-Unders

30 Box jumps, 24 inch box

20 Kettlebell swings, 1.5 pood

WOD - Thursday 6/24/2010

WOD - Thursday 6/24/2010

Make up a WOD day - Metcon

WOD - Wednesday 6/23/2010

WOD - Wednesday 6/23/2010

Three rounds for time of:

50 pound dumbbell Thruster, 15 reps

30 GHD situps

WOD - Tuesday 6/22/2010

WOD - Tuesday 6/22/2010

“RJ”

Five rounds for time of:

Run 800 meters

15 ft rope Climb, 5 ascents

50 push-ups

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