Monthly Archives: June 2009

WOD 10,9,8,7,6……2,1 of: Burpees Deadhang Pull-ups Ring Dips Post time to comments.

WOD “Grace” For time: 30 Clean & Jerk 135# Post time to comments.

WOD 3 Rounds for time 21 Wall Ball Shots 20# 15 Deadlifts 155# 9 Ring Dips Post time to comments.

WOD Shoulder Press 5-5-5-5-5 Post loads to comments.

WOD Three rounds for time Run/row 400m 50 air squats Today’s 3pm WOD will be at the soccer field, see you there.

WOD ***VIDEO DEMO: http://media.crossfit.com/cf-video/CrossFit_TheBear.wmv 5 rounds of 7 sets of the following sequence… * power clean * front squat * push press * back squat * push press Chain all movements together without rest. A complete sequence is considered one … Continue reading →

WOD For time: 20 Burpees 30 Pull-ups 40 Box Jumps 30 Knees to Elbows 20 Ring Dips All workouts are scaled based on level of fitness. Post time to comments.

WOD For Time 10,9,8,7,6,5,4,3,2,1 of Sumo Deadlift High Pull 95# Thrusters 95# Post time to comments.

WOD Bench Press 5-5-5-5-5 Increase weight on each set. then… 3 Rounds 200m run 10 KB Swings 53# 10 Sit-ups Post load and times to comments.

WOD For time: 100 Pull-Ups Post time to comments.