Thursday 7/7/2011

For Time

5 Rounds of

50m Run Backwards

50m Run Forwards

10 Deadlifts 225/135

Fast and nasty people, especially after the 5x5 max deadlift SWOD

Wednesday 7/6/2011

"I Hate Corey"

Corey McGuire Birthday WOD

20 Min AMRAP of

5 Front Squats*

10 Handstand Push Ups

15 Chest-2-Bar Pull Ups

*Must be able to clean it up from the ground, GO BIG

I think the name of this one says it all.

Tuesday 7/5/2011

"Classic '64"

Kim Price's Birthday WOD

47 Second Handstand Hold

47 4ct Jumping Jack

47 Reverse Lunges

47 Double Unders

47 Hands off Push Ups

47 Weighted Sit Ups 25/15

47 Inverted Burpees

Thanks for the inverted burpees Kim!  I think we all liked them....SIKE!!!!

Saturday 7/2/2011

For Time

Teams of 2

Complete in any order, one person doing each movement separately

270m Buddy Carry

100 Wall Balls

100m Walking Lunge

300 Double Unders

Friday 7/1/2011

9 Minute AMRAP of

30m Prowler Push 50/30

30 Double Unders

This is as nice as I could be after yesterdays Murph.

Thursday 6/30/2011

"TEAM MURPH"

Need I say more...?

Grant on the Main Site?

Holy crap Batman!  Grant submitted a pic to HQ and it's on the main site.  I know most of you don't know Grant but he is the one who got me involved with CrossFit back in 2008.  He's the one on our website header doing a kettlebell swing.  Here's the link for his pic if you want to see Saturday's Posting. GRANT CICCONE

Tuesday 6/28/2011

For Time

Complete anyway possible

60 Burpee Box Jumps 24/20

60 Reverse Lunges

150 Double Unders

Kind of like those old "Choose Your Own Adventure Books"  Good Luck...

Monday 6/27/2011

For Time

5 Rounds of

10 Power Snatches

20 "Choice Of Abs"

Choose your weight AND ab work.  Change it up every round if you would like.  Toes-2-Bar, Russian Twists, Flat Sit Ups, See The Lights, Flutter Kicks, YOUR CALL!

Friday 6/24/2011

For Time

100m Sandbag Sprint 60/45

12 Sandbag Squats 60/45

20 Push Ups

Today was Yvonne's first day with the big classes.  Good job getting through the WOD of the Day!