12/12/13 Hero WOD “Paul”

“Paul” Five rounds for time of: 50 Double unders 35 Knees to elbows 185 pound Overhead walk, 20 yards Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call...

12/10/13

CrossFit for Hope “Hope” Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a...

12/9/13

A)Deads 5-5-3-3-2-2-1-1 B) 10 AMRAP 100 m sprint 10 wall ball...

12/6/13

Crispy Creme Doughnut Equivalency Healthy foods that really aren’t. A) 15x sprints 10 sec rest between each sprint B)”The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5...

12/5/13

Overhead Squat A) overhead squat 3-3-3-3-3 B) 10 minute AMRAP 5 power snatch 95/65 5 handstand push up 5 toes to bar C) 8 x tabata...