310511

Scalability is a beautiful thing

Skill Builder:
Deadlift
5x5x3x3x2

21-15-9
Box Jumps 12"/15"/20"/24"
Ring dips

Post box height and time to comments.

Rest

Kick your feet up and enjoy the day

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290511

Want to welcome Justin to our community, its great to
have you aboard welcome.

For time:
Row 2000m

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280511

Burpees run!!!!!!

20min AMRAP
10 Deadlifts 75/95
8 Hang power cleans 75/95
6 Push press 75/95

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270511

Float like a Butterfly

For time:
Run 800m
21 Presses 75/95
Run 800m
21 Push presses
Run 800m
21 Push jerks
Run 800m

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Rest

Its coming!!!!!!

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250511

Future CrossFitter baby "Jack" thanks for bringing
him by Eamonn.

3 RFT:
10 Tire flips
25 Slam balls 10/8

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240511

Sorry for the late post.

Run a 5k

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230511

Skill Builder:
Burgener Warm up

10 rounds of:
3 Weighted pull ups
5 Strict pull ups
7 Kipping pulls ups

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Rest

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210511

10 rounds of:
1 min Single jump rope
1 min Slam ball
1 min Rest

Post number of slam ball and rope jumps of each round to comments.

200511

Anne and Chris
Tourist are incredible while Chris is doing his
cleans notice the young lady finally notice there
is a man lifting weights in front of her PRICELESS

For time:
30 Clean and Jerks 95/135

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190511

For time:
15 - 12 - 9
Thrusters 135/95
Pull ups (45# m/Dead Hang f)

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Rest

It's Coming...

Does this stuff really work..?
The do and doesn't of supplementation

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170511

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

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160511

The Big Dawg of wods!

For time:
1 mile run
100 Pull ups
200 Push ups
300 Squats
1 mile run

The Pull ups, Push ups and Squats may be partitioned.
If you have a 20# vest or body armor wear it.

Post time and load to comments.

150511

5 RFT:
Run 400m
30 Box jumps 24"
30 Wall ball shots 20#

Post load, box height and time to comments.

Rest

Congrats to Beth on her successful completion of the
Mechanics Program. Welcome aboard!


It's Coming...


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130511

For time:
75 tire flips

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120511

1 RFT of:
200 Dbl unders
50 Box jumps

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110511

Have you seen these two ladies?

For time:
100 Burpee pullups

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Rest

It's coming!!!!!

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090511

5 RFT:
15 Wall ball 14/20
12 KB swings 35/55
10 Push ups

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080511

Before

Before

After

10 x 100 yard sprints
45 second rest after each round

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070511

Skill Builder:
Front squat
3x3x3x3x3

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Rest

It's Coming....

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050511

Happy Cinco Da Mayo Thanks Anne :o)

For time:
10,9,8,7,6 Burpee box jumps
50,40,30,20,10 Dbl unders

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040511

3 RFT of:
50 Squats
7 Muscle-ups
Hang power cleans, 10 reps 95/135

Sub for Muscle ups: 4 Pull ups/4 Dips t 1 MU

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030511

Skill Builder:
5x5 Deadlift

For time:
10 rounds
Run 100m
10 Burpees

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Rest

Rest , recover, nourish , sleep for time :o)

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010511

Skill Builder:
Foam roll for 10 minutes

AMRAP 15
3 Burpees
4 push ups
5 squats

Post number of rounds completed to comments.