Row Row Row Your C-2

Stroke, Stroke, Stroke

For Time:
Row 750m
21 Dumbbell Thrusters
Row 500m
15 Dumbbell Thrusters
Row 250m
9 Dumbbell Thrusters

Post load and time to comments.

Pull

Hard Work

Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Hip Extension
20 Knee to Elbows

Post time to comments

Lift

Stephanie & Scott Smoov

Deadlift
3-3-3-3-3

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Suuumo!

Way to go Stephanie!


For time:

21-15-9
Sumo Deadlift High Pull
Push Jerk

Post load & time to comments.

Rest/Birthday WOD

Happy Birthday to both Manny & Nathan!

Get some rest if not do WOD below

Complete 9 rounds of:

6 Burpees
6 Push press
6 Sit ups
6 KTE
2 Deadlift

Post time to comments.

Run

Peechhownn!

10 rounds for time of:

Sprint 100ft.
10 push ups
10 sit ups
10 squats

Post time to comments.

3-2-1- Go!

Which way is up?

Five rounds for time of:
7 Muscle-ups
10 Handstand push-ups

Oh Fran

Anne & Dawn hittin some pull ups

Fran
Three rounds for time of
21,15,9
Thrusters 65w/95m
Pull ups

Post time to comments.

Rest

Alana goin overhead


Power!!!

Box Jump

Whhheeeeee!

For time:
7 rounds of
20 Box jumps
20 KTB hang cleans (10 each side)

Post time and load to comments.

Oh my achin legs

Nic tearin up some Med Ball Cleans

For time:
Walking Lunges 400m

Post time to comments.

Saturday Special

Pull Chela!

3 rounds for time of:
400m Row
15 Deadlifts 50% bw
30 Sit Ups

Post load and time to comments

Push ups anyone?

Push!

For time:
150 push ups

Partition movement

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Rest

Push! Smita! Push!


Grab a mop/broome stick practice your deadlifts

Quarter Gone Bad

Way to push hard people!

Quarter Gone Bad
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Post load and number of reps for each round to comments.

I believe I can fly

Air Dawn!

Complete as many rounds in 20 minutes as you can of:
15 Push-ups,
12 Ring dips,
115 pound Push-press, 9 reps

Post number of rounds completed to comments

Fight Gone Tabata

Mechanics class anyone?

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75M/65W pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75M/65W pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Post score to comments.

Rest

Fascinating lecture on time management by
Randy Pausch

Run Run Run

Go Mimi!


Run a 10K


Post time to comments.

TGIF

UUgggghhhh!

"Badger"
3 Rounds for Time:
30 Squat Cleans (95/65)
30 Pullups
Run 800m

Post load and time to comments.

Overhead

Way to go sista I

"Nancy"
5 rounds for time:

Run 400m
Overhead Squats 15x 95#

Post load and time to comments.

Rest

Men are from Mars.


Women are just strong as HELL!!

The Men And Women Of CrossFit Get Some!

Up Up and away

Lock'em out Anne!


Danny

AMRAP in 20 min:

24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups

Post load and number of rounds completed to comments.

Let's Do This

Nicolo aka (Nic The Quick) & Leah aka (Flo Jo)


CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

The CrossFit Total is the sum of the best of three attempts at the Back squat, the Shoulder Press, and the Deadlift, the three most effective lifts in existence for developing and testing functional strength.

Post total to comments.

Damn!

Scott Smoov & Stephanie hit some Burpees

3 rounds for time of:

10 Thrusters
10 Burpees

Post load and time to comments.

Rest

Enjoy your Labor Day weekend go out and cop
these books I highly recommend Them!

Grrrrr!

All smiles after WOD is done

The Bear
5 Rounds, 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.
Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.

Post load and time to comments.

Double , Double Toil and Trouble

for time:
200 Doubleunders

Post time to comments.

Push Press

Push Press

Push Press
1-1-1-1-1-1-1

Post load for each round to comments.

Rest

Ahhh Shuga! Part I


Ahhh Shuga! Part II

Fiiyaah!

Dr. Mercola is the Man! Once again Get some
sleep people!

Death by 10 Meters
10 meters on the min. Every minute, add 10
meters.This can be done 2 ways. 1) either
measured on a watch/computer. Or 2) set up
2 cones 10 meters a part, and add one return
trip each minute on the minute... Either way,
you are to add 10 meters each round until
you can no longer continue.

Post number of rounds completed to comments.