July 23, 2014 – “Electric Avenue”…

21-15-9 reps of: T2B Box Jumps (24/20)   * Compare to September 23,...

Learn More

July 22, 2014 – “2009 Crossfit Games WOD #7″…

AMRAP 8 of: 4 Handstand Push Up 8 Kettlebell Swings (70/53) 12 GHD Sit Ups * Compare to May 28,...

Learn More

July 21, 2014 – “Run Forrest Run”…

1600M Run Rest 3:00 1200M Run Rest 2:00 800M Run Rest 1:00 400M Run Post total time to comments. * Compare to August 19,...

Learn More

July 20, 2014 – “Chosen Few: The Nine”

(Pictured below, Ryan Pitts to the left, Sergeant Israel Garcia on the right) On July 13th, 2008, approximately 200 enemy fighters attacked Chosen Company 2nd Platoon, Army Engineers, Marine Corps Embedded Training Team mentors and Afghan National Army soldiers located in Wanat, Afghanistan. The assault was repelled, but at the cost of nine Chosen Company soldiers’...

Learn More

July 19, 2014 – “Chaos”…

Partner WOD Teams of two complete the following: 800M Medicine Ball Run (20/14) 100 Push Ups 100 Barbell Lunges (75/55) 100 Kettlebell Swings (70/53) 800M Medicine Ball Run (20/24) (We will scale weight, reps and run accordingly) * Compare to July 28,...

Learn More

July 18, 2014 – “Rio Grande”…

50 cal row 15 Power Cleans (95/65) 40 cal row 12 Power Cleans 30 cal row 9 Power Cleans

Learn More

July 17, 2014 – “Scorpion Bowl”…

7 Rounds of: 7 Thrusters (135/95) 7 Burpees * Compare to June 1, 2013 * Courtesy...

Learn More

July 16, 2014 – “Goat Killer”…

Today’s WOD, “Goat Killer,” is designed to get you to do just that. A CrossFit “GOAT” is a movement that you just hate; that you pray will not turn up in a WOD. You will do the following: 3 minutes of “a” Rest 1 minute 3 minutes of “b” Rest 1 minute 3 minutes of “c” Rest 1 minute 3 minutes of “d” YOU choose the movements/exercises 12 total...

Learn More

July 15, 2014 – “Barbara”…

Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post times to comment * Compare to October 2,...

Learn More

July 14, 2014 – “Jerry”…

For time: Run 1 mile Row 2K Run 1 mile * Compare to October 12, 2012  Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and...

Learn More

July 13, 2014 – “Frosty”…

100 Double Unders, then Ten rounds of: 5 Deadlifts (225/155) 5 Burpees Then, 300M Row

Learn More

July 12, 2014 – “Liquid Cocaine”…

5 Rounds for time of: 5 C&Js (155/105) 10 C2B Pull Ups * Compare to August 17, 2013 * Via CrossFit New...

Learn More

July 11, 2014 – 1RM OHS & “The Outset”…

Strength: 1RM OHS Metcon: “The Outset” In 6 minutes, row 1000M and then do as many Overhead Lunges (45/25) as possible. If the plate is put down/dropped, there is a 3 burpee penalty. Plate may rest as long as it does not touch the ground. Your score is total number of lunges

Learn More

July 10, 2014 – 1RM Jerk & “Burner”

1RM Jerk (from the rack) “Burner” AMRAP 5: 21 DUs 15 Air Squats 9 KBS (53/35)

Learn More