140724

Posted: July 23, 2014 in Uncategorized

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WOD

15 minute AMRAP:

5 box jumps (30/24)
10 pull-ups
30 double unders

140723

Posted: July 22, 2014 in Uncategorized

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WOD

Every 120s 2 clean & jerk (135/95)

in the remainder of the time, finish:

50 russian swings (55/35)
20 dips
20 burpees
15 dips
15 burpees
10 dips
10 burpees
50 russian swings (50/35)

140722

Posted: July 21, 2014 in Uncategorized

WOD

5 rounds for time of:
225-lb. deadlifts, 10 reps
20 wall-ball shots, 20-lb. ball

-from CrossFit.com

140721

Posted: July 20, 2014 in Uncategorized

WOD

40 thrusters (65/45)
40 sit-ups
400m run
20 thrusters (65/45)
20 sit-ups
200m run
10 thrusters (65/45)
10 sit-ups
100m run

140719

Posted: July 18, 2014 in Uncategorized

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WOD

For time:

500m row
21 swings (55/35)
12 pull-ups
5 power snatches (135/95)
400m run
21 swings (55/35)
12 pull-ups
10 power snatches (135/95)
50 double unders
21 swings (55/35)
12 pull-ups
15 power snatches (135/95)

140718

Posted: July 17, 2014 in Uncategorized

WOD

Complete as many rounds as possible in 20 minutes of:
3 hang power cleans (185\135)
6 ring dips
9 box jumps (24/20)
27 double-unders

-from CrossFit.com

140717 “DT”

Posted: July 16, 2014 in Uncategorized

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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
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps