WOD

Sham
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint
Post time to comments.
Compare to: 141215 

WOD

Run 5K
Post time to comments:
 Take time today to remember those who have fallen to protect our freedoms

 The gym will not be open today, enjoy your run
Compare to: 160315

Rest Day

Rest Day

WOD

 "Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest, wear it.
We will gather at the gym at 0700.
themurphchallenge.com
Post time to comments.
Compare to: 150714

Lt Michael Murphy

 

WOD

Complete as many rounds as Possible in 12 minutes of:
20 Push ups
30 Sit ups
40 Squats
Post number of rounds to comments:
Compare to: 150703 
Friday, May 27th at 7am we will be doing "Murph" to honor those veterans who have made the altimate sacrifice. Last day to register! go to the
themurphchallenge.com 

WOD

Complete as many rounds as possible of:
10 Power snatch 95lbs
10 Bar facing Burpees
10 Toes to Bar
Post number of rounds completed to comments:

WOD

For Time
 50-45-40-35-30-25-20-15-10

• Cal. Row
• Double Under

Strength: Front Squat- 5×5 @ 75%
Post time and load to comments

WOD

"Grace"
For time:
135 pound Clean and Jerk, 30 reps
Rest 5 min then:
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
Post your choice of girls and time and load to comments.
Post each time and total to the discussoi

Rest Day

Rest Day

WOD

For Time:
Run to ESB doors and back down, approx 800m
100 Overhead Squats 95lbs, from the ground, every time the bar is dropped, 10 pull ups.
Run to ESB doors and back down, approx 800m
Post your time to comments:
Compare to: 140529

WOD

3 Rounds for time of:
25 goblet Squats 24k
20 Push ups weighted 45/25lbs
Run 200 m ( hydrant and back)
Post time to comments:
Compare: 150915

WOD

Strength
Snatch
1-1-1-1-1-1-1

AMRAP in 15 minutes of:
13 Power Cleans 115/85
13 Toes to Bar
31 reps of Double Unders
Post number of round to comments:

WOD

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girls and rounds completed to comments.
Compare to: 160120

WOD

2016 Regional Event 7

For time:
21 thrusters
9 towel pull ups
15 thrusters
6 towel pull ups
9 thrusters
3 towel rope climbs

Men use 95 lb., women use 65 lb. 

Post time to comments.

Rest Day

Rest Day

WOD

5 Rounds for time of:
Abmats situps 20 reps
Pull ups 15 reps
Toes to Bar 10 reps
Post time to comments:

WOD

For time:
225 pound Back squat, 21 reps
42 GHD Sit-ups
225 pound Back squat, 15 reps
30 GHD Sit-ups
225 pound Back squat, 9 reps
18 GHD Sit-ups
Post time to comments.
Compare to: 120726

WOD

Complete as many rounds as possible in 20 minutes of:
Row 500m
20 Kettle bell swings 24k/16k
Post number of rounds to comments:

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post to comments:
Compare to: 151210

WOD

5 Rounds for time of:
12 Thrusters 95/65lbs
60 Double Unders
Post time to comments:

Rest Day

Rest Day

WOD

Snatch
3-3-3-3
Cleans
3-3-3-3
Post loads to comments:

WOD

For Time:
Run 400m
50 Push ups
40 Squats
30 Kettle bell swings 24k/16k
20 SDHP 75lbs
10 Walking Lunge 55lbs
20 SDHP 75lbs
30 Kettle bell swings 24k/16k
40 Squats
50 Push ups
Run 400m
Post time to comments:

WOD

Complete as many rounds as possible in 15 minutes of:
Run 200m
15 Kettlebell swings 36k/24k
10 Pull ups
post time to comments:

Silverback competition last weekend. this was posted on the main crossfit.com

WOD

5 Rounds for time of:
12 Dumbbell Thrusters 40/30lbs
12 Box Jumps 24/20in
Post time to comments:

WOD

Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 one-legged squats, alternating
10 Hand Stand Push ups
Post rounds completed to comments.

Rest Day