WOD Friday 5/15/09
***The top ten names today will go on the board*** “Filthy Fifty” For time: 50 Box Jumps, 24 inch box 50 Jumping Pullups 50 Kettlebell Swings, 1 Pood Walking Lunge, 50 Steps 50 Knees to Elbows 50 Push Press, 45lbs 50 Back Extensions 50 Wall Ball Shots, 20lbs 50 Burpees 50 Double Unders The […]
WOD Thursday 5/14/09
Four rounds of: Run 800meters Rest 2minutes ***Filthy Fifty contest will be on Friday 5/15/09. And yes to make the board you must complete all 50 Double Unders.***
WOD Wednesday 5/13/09
For Time: 10 Sit-ups 10 Hip and Back Extensions 95 lb Thruster, 30reps 50 Pull-ups 30 Sit-ups 30 Hip and Back Extensions 95lb Thruster, 20reps 35 Pull-ups 50 Sit-ups 50 Hip and Back Extensions 95lb Thruster, 10reps 20 Pull-ups “Getting hit motivates me. It makes me punish the guy more. A fighter takes a punch, hits […]
WOD Tuesday 5/12/09
For time: Row 2K Rest 3to5 minutes Then… “Karen” For time: 150 Wall Ball Shots, 20lb Skip the warmup. Rowing should get you nice and loose.
WOD Monday 5/11/09
“DT” Five rounds for time of: 155lb Deadlift, 12reps 155lb Hang Power Clean, 9reps 155lb Push Jerk, 6reps In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan one-year old son T.J. ( CrossFit Inc. 4/19/09)