Run, Front squat

Welcome to the herd Josh and Joe!

Warm up
500m Row
28 SPM

Skill Builder
Burgener Warm up

Mobilty
Shoulders

Metcon
4 rounds
200m run
M.E. Front squats BW/135/95/65

"I look for what works, and I find it! I create harmony from chaos, turn disagreement into consensus, replace negative with positive, and change 'impossible' into 'I can do it.' I choose to win . . . and I turn opportunity into success!"

Post results to comments.

20 Minute AMRAP

Welcome to the herd Alejandro!

              Mary hits a PR at 155# get'um girl!

7am action it's Faaan-tastic!

Warm up
Dynamic warm up

Skill Builder
Burgener Warm up

Metcon
Team WOD
20 AMRAP

"I look for what works, and I find it! I create harmony from chaos, turn disagreement into consensus, replace negative with positive, and change 'impossible' into 'I can do it.' I choose to win . . . and I turn opportunity into success!"

Post number of rounds completed to comments.

Rest

What are your Most/Least favorite exercises
at CrossFit Dumbo?

“I never live my life based on the negative opinions of others. They don't live my life . . . I do! So I believe in my own unlimited future, never give up, and reach every important goal I set. I have my own life to live, and with my unstoppable attitude and my undying spirit, I live it, I do it, and I achieve it!” 

Post thoughts to comments.

DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Five rounds for time
12 Deadlift, 155
9  Hang power clean 155
6  Push jerk 155

"When I listen carefully, I can still hear them calling me. They are the dreams I lost somehow, somewhere along the way. Now, once again, one by one I find them. And this time . . . I bring them home to stay."

Post thoughts to comments.

Db overhead squat, Goblet squat, Walking lunge

We welcome Aaron & Gregory to the Herd!

Warm up
Dynamic drills

Skill Builder 
Overhead squat

Metcon
3 Rounds
5 Db overhead squats R/L 25/45
20 Goblet squats
25 Walking db overhead lunge
400m Run

Post time and load to comments.

Double unders, Box jumps, Kettlebell swings

Warm up 
800m Run

Metcon
5 rounds for time
40 Dbl unders
30 Box jumps 24"
20 Kb swings 1.5 pood

Post time to comments.

Rest

Great day yesterday Kyle's sister Shayna stopped in from
Dogtown CrossFit what a great athlete, and we got our sign
HOLLA!

 

 

 

"I look for what works, and I find it! I create harmony from chaos, turn disagreement into consensus, replace negative with positive, and change 'impossible' into 'I can do it.' I choose to win . . . and I turn opportunity into success!" 

HEY ALL JUNE 9th, 2012 STARTING AT 10AM TO 3PM WE HAVING OUR GRAND OPENING SO COME DOWN SAY HELLO OR WOD OUT! SEE YOU THERE!

Post thoughts to comments.

Burpees,Push ups, Sit ups, Air squats

OK athletes lets do it again September 22nd!




Warm up
400m row

Mobilty
Calves & Feet

Metcon
1 mile run
20-18-16-14-12-10-8-6-4-2
Burpees
Push ups
Sit ups
Air squats
1 mile run
Start with one mile run and end with one mile run

"If I stumble or fall, I get back up and keep on moving. I see 'mistakes' or 'failures' as nothing more than learning steps along the way to my success. No matter what, I get back up."

 

Post time to comments.

 

Bumper plate cleans, Push ups

Ron welcome to the HERD!

Warm up
100 Dbl unders
3 min cap

Skill Builder/Mobility
10min mobilty

Strength
Shoulder press
1-1-1-1-1-1-1

Metcon
Burner
2 AMRAP
10 Bumper plate cleans 45/25
10 HRPU's

"I know that opportunity can be fleeting . . . but because I'm an achiever, I get things done. I'm not afraid of work, effort, or the time it takes to do things right. I'm a person of quality, and I do things at the right time, and in a quality way. I choose to achieve, and I get things done!"

Post strength and metcon results to comments.

Sumo Dead Lift, Burpees, Power Snatch

Thanks Adam from stopping in and checkin out the HERD!

Warm up
Invincible Fran
21-15-9
Air Squat
Push ups

Mobility
10 Min
Foam roll

Metcon
20 AMRAP
6 SDHP 65/45
6 Burpees
6 Power snatch

"Every day I find a way to improve myself, and create a better, winning, me. I have learned the secret to my success in anything I do. I have learned the secret . . . that 'life is learning.' And every day I learn, is another day I win." 

Post number of rounds completed to comments.