Friday, September 17, 2021


 Complete a 20 min Ruck Run

Post load and distance traveled in 20 min

Thursday, September 16, 2021


Complete as Many rounds as possible in 15 min of:
6 1 Legged squats
6 Hand Release Push up
Post number of rounds completed

Wednesday, September 15, 2021


 Front Squats


Post load to commetnts

Tuesday, September 14, 2021


 4 Rounds for time of:

8 Front squats

24 Air Squats

Run 200m

Post time to comments

Monday, September 13, 2021


As Many Rounds as Possible in 12 minutes of:

15 Pull ups

15 Wall Balls

15 Push Press 

Post number of Rounds to comments:

Sunday, September 12, 2021

Rest Day

Saturday, September 11, 2021

Rest Day

Friday, September 10, 2021


"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Post time to comments.
Compare to 180912
Enlarge image
SPC Brian Pomerville at the grand opening for CrossFit Walter Reed.

The 2012 Reebok CrossFit Games begin airing on ESPN2 starting Tuesday, September 11 at 10 p.m. EST.

"CrossFit Games Behind the Scenes: Friday, Part 2" free CrossFit Journal video [wmv] [mov] [HD mov]

WOD Demo with Nikki Warnek and Jordan Troyan - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]


Thursday, September 9, 2021




Seven rounds for time of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups

Rob Orlando 28:59, Kristan Clever 39:33 (as Rx'd), Rebecca Voigt 46:21 (as Rx'd), Katie Hogan 70:20 (as Rx'd).
Post time to comments.


Enlarge image

U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan. He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria.

WOD Demo with Rob Orlando - video [wmv] [mov]

Wednesday, September 8, 2021




Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Tuesday, September 7, 2021


30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
Post time to comments.

Compare to 130918

Monday, September 6, 2021


 3 Rounds for time of:

5 Muscle ups

15 Box Jumps 24" box

Post time to comments: