WOD 7/30/13

CrossFit Total Standards If you did the Total yesterday you can look here and see where you match up. A) 30 tire flip jump through for time B) 2000 m row C) “Annie” 50-40-30-20-10 double under/ jumping lunges sit up D) 3x 10 knees to elbow 5 handstand push...

7/25/13

A) Stretch for 15 minutes- B) Run 1 mile for time C) 100 burpees for time

7/24/13

A) “Nancy” 5x 400m run 15 overhead squat 95/65 B)5 x 25 KB swing 1.5/1 pood 25 push up C) 3x 1 minute handstand...

Hero WOD “Daniel”

“Daniel” For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on...

7/19/13

Sometimes its good to go back to basics. Watch the video above and see where your squats at. Make sure you are doing them right and if you need help, ask one of the coaches. A) death by suicides B) ‘Grace” 30 clean and jerk 135/95 C) 8 minute AMRAP 8...