*Post loads and total time to comments

Do Work!

In teams of 2:
12 Rounds:
5 Thrusters 115m/85w
7 Deadlifts (use same barbell)
10 Burpees
50 Double-Unders (sub lateral hops if cannot do 35 consecutive double unders)

*6 rounds each, one partner will rest while the other completes the round
*30:00 cut-off
*Post loads and times to comments

Birthday Girl!

CrossFit Open WOD 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters 100m/65w
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

-View full description here
-2 waves, every athlete will have a judge

*Post loads and rounds to comments

Case Study: Tight Ankles=Bad Squatting

Go Julie!

Are you interested in doing the “CrossFit Open” ? If so, beginning February 25th we will be hosting and judging the work-outs at 10am only for those who have registered here. You MUST be registered to attend at this time. Contact us if you have any questions!

In teams of 2, Complete as many rounds as possible in 20 minutes of:
12 Box Jumps
6 Thrusters 95m/65w
6 Bar-facing burpees

*Post loads and rounds to comments

Kirby movin' some stones!

5 Thrusters 115m/75w
30 Double Unders

*Post loads and rounds to comments

What's happening here?!

“Fran”

21-15-9
Thrusters 95m/65w
Pull-Ups
*Post loads and times to comments
-Compare to 6/29/11

Birthday Boy

B. Front Squat, 2 sets 5 reps, 1 set max rep
+5lbs from last workout

C. AMRAP in 4:00 of:
Thrusters, 95M/65W
-each rest equals 5 pullups, total due at the end of the 4:00

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. While we’d like to leave the responsibility of announcing their names to their families & the DoD, for now we will honor them by mentioning their roles in our military.  They were 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors, two Army Aviators, three Army Aircrewmen, three Air Force Special Tactics Operators, and one Military Working Dog.

“31Heroes”
AMRAP 31 Min
8 Thrusters 155M/105W
6 Rope Climbs
11 Box Jumps 30M/24W
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 – Total # of reps

Complete in 20 Minutes:
1 Mile Run
AMRAP Wall Balls
(For advanced athletes-barbell thrusters)

*Post run time and reps to comments
a