Month: July 2014

Friday 20140801

  Strength: Front Squat: 5 x 5 (HAP) E3M   WOD: Run: 100 Lunge: 25 Yards Burpee:12 AMRAP: 7:00

20140731 Thursday

  Strength: SDL: 5 x 5 (HAP) E3M WOD: Run: 200 Dip: 10 Push Up: 10 Push Press: 10 (#115/75) AMRAP: 12 Minutes

Wednesday 20140730

Press: 5 x 5 (Heavy As Possible) Every 3 Minutes   WoD: DL: 9 (#275/#185) Pull Up: 15 Ball Slam: 21 (#30/#20) 4 Rounds for time

20142907 Tuesday

  Strength: BSQ :5 x 5 (HAP) E3M WOD: H2H KB Swing: 30 Ring Dip: 12 4 Rounds for time

20140728 Monday

  Strength: OHS: 5 x 5 (HAP) E3M WOD: Tabata :20/:10 x 8 – 1:00 Rest Squat Push Up Toes to bar Burpee

20140726 Saturday

  WOD: “Badger” 3 rounds for time of: 30 Squat Cleans, 95/65 lbs 30 Pull-ups Run 800 m “Badger” is a memorial workout for fallen CrossFit soldier Navy Chief Petty Officer, Mark Carter, 27, of Virginia Beach, VA. He was killed in the line of duty on December 11, 2007. Also, Arguably one of the hardest …

20140726 Saturday Read More »

Thursday 20140724

  WoD 1: Run: 100m Every :45 for 12 intervals   WoD 2: Front Squat: 12 (#155/#105) Toes 2 Bar: 10 3 Rounds for time

Wedneday 20140723

     Slammer: #30/#20 DB: #70/#50 WOD: Ball Slam: 15 Dip: 12 DB SN 1/1 x 5 (10 total reps) 15 Min AMRAP

Tuesday 20140722

WoD: KB: 24kg/16kg Dynamax: #20/#14 Run: 200 American Swing: 21 Wall Ball: 15 5 Rounds for time

Scroll to Top