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Tag → rope climbs

Wednesday 09/03/13 Posted by admin on September 3, 2013 • No comments

A1. 1 Power Clean + 1 Hang Power Clean + 1 Jerk x 5, rest :20
A2. 2 Rope Climbs x 5 sets, rest :20
A3. 10 GHD situps, rest 2:00

B. Weighted Ring dips 5 x 5
-add weight each set

Sunday 09/01/13 Posted by admin on August 31, 2013 • No comments

For Time:
15 Power Snatch 115m/75w
30 Wall-Balls 20m/14w
3 Rope Climbs

12 Power Snatch
24 Wall-Balls
2 Rope Climbs

9 Power Snatch
18 Wall-Balls
1 Rope Climb


Saturday 08/03/13 Posted by admin on August 2, 2013 • No comments

NOTES on this work-out:
Only if you are doing RX weight on thrusters will you be allowed to do Rope Climbs and RX size box-NO EXCEPTIONS!

12 Pull-Ups are the substitute for rope climbs

31 Heroes 2013 – August 3, 2013

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.


Sunday 07/21/13 Posted by admin on July 20, 2013 • No comments

Happy Birthday Matt S., Michael O., and Taylor N.!

AMRAP 5:00
Turkish Get-Ups
-For quality

For Time:
10-8-6-4-2 Thrusters 115m/75w
5-4-3-2-1 Rope Climbs


Tuesday 05/21/13 Posted by admin on May 20, 2013 • No comments

If you haven’t already make sure you Confirm Your Account on Front Desk!

Happy Birthday David B.!

OTM for 10:00
7 Burpee Box Jumps

3 RFT:
2 Rope Climbs
4 Squat Cleans 225m/135w
*5 minute cut-off*

*Post loads and times to comments




Thursday 05/16/13 Posted by admin on May 15, 2013 • No comments

10:00 Rope Climb Work

5 rounds:
400m run
15 Wall-Balls
30 Double-Unders

*Post times to comments


Wednesday 02/27/13 Posted by admin on February 26, 2013 • No comments

For Completion, Any Order:

4x400m run
-rest as needed

10 Rope Climbs

1000m Row

*Post 400m splits and row times to comments