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07/24/10 Luck of the Draw

“Deck of Cards” Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and...


“Fight Gone Bad” 07/23/10

“Fight Gone Bad!” Three rounds of: Wall-ball, 20# ball, 10 ft/ Women 14# 8 ft (Reps) Sumo deadlift high-pull, 75#/Women 55# (Reps) Box...


Thursday 07/22/10

Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21...


Wednesday 07/21/10

WOD: RX’d Five rounds for time of: 135 pound Thruster, 15 reps Run 400 meters Level 3: (or 95# 5 rounds) Three rounds for...


Tuesday 07/20/10

“Johnson” RX’d; Complete as many rounds in 20 minutes as you can of: 245 pound Deadlift, 9 reps 8 Muscle-ups 155 pound Squat clean,...


Monday 07/19/10

Warmup; 400m run and 2 rounds of 10 OHS/ 10sec L-Sit/ 10 Push-ups and Active Stretch Skill; Walking Lunge WOD; RX’d 6 Rounds, going...


Sunday 07/18/10

Great group on Saturday!! We had a lot of fun. We will be putting together some new WOD’s and events for all of you...


Saturday’s WOD

FREE WOD STARTS AT 9AM! NEWBIES GET HERE BY 8:45AM!!!! CrossFit gotcha kinda curious? Or do you just need a damn good workout? Come on...


Friday’s WOD

Warmup: 800m run. 2 rounds of 10 air squats + 1o kb swings + 30 second L-sit. Skill: Back Squat. Toes to bar. KB...


Thursday’s WOD

Warmup: 400m run. Active Stretch. Skill: Squat. Muscle-up. WOD: “Luce” Wearing a 20 pound vest, three rounds for time of: 1K Run 10 Muscle-ups...










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