Saturday

I would like to invite ALL CrossFitters to come in for a TEAM WOD to honor the 10 year anniversary of September 11, 2001.


TEAM WOD 10am!!

TEAM WOD 10am!!


TEAM WOD 10am!!

TEAM WOD 10am!!

Friday

Let me see your WAR FACE!!!!



This Saturday I would like to invite ALL CrossFitters to come in for a TEAM WOD to honor the 10 year anniversary of September 11, 2001.


MAX EFFORT
Deadlift 5,5,5+


WOD
Tabata row.

Tabata: 20 seconds of work followed by 10 seconds of rest, for 8 intervals.
The row will be scored on how many meters are rowed after 8 intervals.


Post thoughts and distance to comments... Also please post if you are coming to the TEAM WOD Tomorrow.

Thursday

This Saturday I would like to invite ALL CrossFitters to come in for a TEAM WOD to honor the 10 year anniversary of September 11, 2001.

MAX EFFORT
Front Squat 5,5,5+



WOD
Squat clean 135/95lbs.
With a continuously running clock you must do 1 clean the first minute 2 the second minute 3 the third minute...etc. Until you are unable to complete all necessary cleans in that minute.


Post thoughts about TEAM WOD and loads to comments....

Wednesday

Everyone should be able to squat like this, comfortably. If you are not able to... get to work!!

MAX EFFORT
Shoulder press 5,5,5+



WOD
AMRAP in 15 minutes
10 push press 75/50lb
10 box jumps 24/18


Post loads, rounds, and fractions of rounds to comments....


.......

Tuesday

Congrats to Nicole for getting her first pull up, and completing the WOD with pull ups!!



MAX EFFORT
Back Squat 5,5,5+


WOD
"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Saturday

TEAM WOD 10am

TEAM WOD 10am

TEAM WOD 10am

Friday

Another Birthday WOD!!

Saturday is Israel's Birthday. He will be 30 years old.
For your birthday we are doing all the exercises you enjoy.

WOD
For time:
30 Power snatches 75/50lb
30 pull ups
run 300m
30 squat cleans
30 Kettlebell swings 70/55