July 21, 2013
Sunday 130721
Rest day
We are excited to announce that we will be hosting a CrossFit Level 1 Trainer Course October 12th and 13th! Click here to get registered.
Tobi in Hawaii!
July 2013
July 20, 2013
Saturday 130720
Complete as many rounds as possible in 18 minutes of:
200 Meter run
9 Deadlifts (Men 275 lbs, Women 185 lbs)
6 Burpee bar muscle-ups
Post rounds to responses.
July 19, 2013
Friday 130719
For time:
Jenks Mile (400, 200, 400, 200, 400 meter runs with 1 minute rest b/w each)
then when clock hits minute 15:
2 Rounds for reps:
1 Minute max rep pull-ups
rest 1 minute
1 Minute max rep dips
rest 1 minute
1 Minute max rep sit-ups
rest 1 minute
1 Minute max rep push-ups
rest 1 minute
1 Minute max rep box jumps (Men 24” box, Women 20” box)
rest 1 minute
then when clock hits minute 35:
As many reps as possible in 5 minutes of:
30 Back squat (Men 225 lbs, Women 155 lbs)
20 Alternating one arm dumbbell snatches (Men 45 lb dumbbell, Women 30 lb dumbbell)
10 Muscle ups
Post results of each WOD to responses.
July 18, 2013
Thursday 130718
12-9-6 Rep rounds for time:
Squat clean and jerk (Men 155 lbs, Women 105 lbs)
Bar facing burpees
Post time to responses.
July 17, 2013
Wednesday 130717
There will be no child care this morning. We apologize for the inconvenience.
For time:
1 Mile run with kettlebell (Men 55 lbs, Women 35 lbs)
Every minute on the minute do 10 Kettlebell swings
Post time to responses.
