Hero WOD “Dae Han”

“Dae Han” Three rounds for time of: Run 800 meters with a 45 pound barbell 15 foot Rope climb, 3 ascents 135 pound Thruster, 12 reps Chris Spealler 17:46, Dave Leys 21:32. U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned...

5/19/14

Excellent video defining CrossFit. A little technical but if you have a few, sit down and listen. No one can explain it quite the way Coach Glassman does. I’m experimenting with putting the WODs online again. I’m hesitant only because I see less people the...

5/8/2014 “Goals”

“You will have a 6 pack if you can do 100 burpees in less than 5 minutes.” If you’ve been around the box any amount of time I’m sure you have heard this from me. I stand by it as gospel. Although I am sure there is someone in the world who can...

Hero WOD ” Wittman”

“Wittman” Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann 12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1...