WOD 6/29/2015

” Im to Busy” Ill leave this right here. A) 5X5 BACK SQUAT B) 5X 400M RUN 2 MINUTES REST BETWEEN EACH...

WOD 6/17/2015

The Truth Hurts In 9 years of CrossFit I have had a few injuries. I dropped a barbell on my head once. I’ve strained my back 2x to where I couldn’t walk for a few days. I’ve had a issue in my shoulder to where I couldn’t do anything overhead...

Hero WOD “Capoot”

Capoot For time: 100 push-ups Run 800 meters 75 push-ups Run 1,200 meters 50 push-ups Run 1,600 meters 25 push-ups Run 2,000 meters Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man...

6/3/2015

A) Press 5×3 At 80% 1 rep max B) Tabata 8x rounds of each with 1 minute rest between exercises Chest to bar pullups row for calorie med ball clean toes to...