Monday May 16, 2011

2ooth Post!!!!!!!!!!!!!! Quick met-con warm up: 8 minute time limit 100 double unders then row as far as possible in the remaining time! WOD: “CFT” 1rm Back Squat 1rm Press 1rm Deadlift CrossFit Total Rankings based on tables by Kilgore, Rippetoe, et al....

Sunday May 15, 2011

Warm-Up:  Freeze Tag with a twist Team Wod # 2: 40 minute time limit As a unit, run 1 mile. However, as side note, one team member must not touch the ground at all times. Once you have completed the partner carry mile, with the remaining time the team to post the most...

Saturday May 14, 2011

Warm Up: Dodge ball (15 minutes) Team WOD #1: Lift 35,000lbs between bench press, dumbbell thrusters(only count the weight of one DB), dumbbell snatch (single arm 1-1 only count the weight once each cycle) and push press ** must include all four lifts!! then complete...

Friday the 13th, May 2011

7 rounds for time of: 45-pound barbell snatch, 6 reps Overhead squat, 5 reps Overhead walking lunge, 4 steps 25 Sit-ups (set the bar down before completion of all 15 reps results in 200m run, drop an empty bar on the ground will result in 400m...