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Monday 07/14/2014

Skill: 3 rounds of pull-ups. 1round is:   2-4 of underhand super close grip   2-4 overhand close grip   2-4 medium width grip   2-4 wide grip   2-4 of super wide grip *try for strict until failure, then any means necessary. WOD: 9-7-5 of Thrusters + pull-ups (95/65) 9-7-5 of: Thrusters + pull-ups (115/75) 9-7-5 of: Trhusters + […]

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Friday “Hero” 07/10/2014

WOD: …Courtesy of Crossfit.com 140704 “Bell” 3 rounds for time of: 185-lb. deadlifts, 21 reps 15 pull-ups 185-lb. front squats, 9 reps   Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of […]

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Thursday 07/10/2014

Warm-up: 10 Reps of Bear Complex at 45/35 Bear Crawl – 2 laps, non-stop effort WOD: 35:00 AMRAP -300M Farmer Carry (62#/44#) -60 Calorie Row Group Cool Down: Alternating for 2 rounds: :30 Hold Tuck position on Floor :30 Hold Plank on Elbows -then- Alternating for 2 rounds: :30 Tuck-to-hollow bodies :30 “Slow” Mountain Climbers […]

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Wednesday 07/09/2014

Skill: (30:00) Clean – Establish a 1 RM Clean -Warm-up like it’s your job. -Feel Free to take 3-5min breaks as you approach 1rm Weights   Rx athletes – Squat clean. Must. Yes. Think Regionals, competitions, goals. Intermediate athletes – Power acceptable. New/Sr. Athletes – Hang Power acceptable.   Metcon: Team AirDyne: 10c/10c, 15c/15c, 20c/20c, 25c/25c, […]

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