Over and out!

Five rounds for time of: 15 Ring rows 155 pound Bench press, 15 reps 225 Back squat, 15 reps Set up rings and box such that heels are at the

Finally!

Deadlift 1-1-1-1-1-1-1 reps Post loads to comments.  Compare to 3/18/10   What could be so hard about a 2k? The end is near!  Next Monday May 2 will mark the

Hoppity Hop.

Not for time: Eat, sleep, play……   Yep, it’s time to rest. The gym will be closed today!  Enjoy your rest day, everyone!! Enjoy this blog post from Lisbeth Darsh

Tick tock.

Three rounds for time of: Run 100 meters 50 Push-ups Run 100 meters 50 Sit-ups Run 100 meters 50 Squats Run 100 meters 50 Back extensions Post time to comments.

Funday!

“Hammer” Five rounds, each for time of: 135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 Pull- ups Rest 90 seconds

Hmmmm….

Five rounds for time: 7 Front squat (185/135#) 10 Burpee pull-ups   Diso shows off his rack. I was chatting up someone the other day about food.  Like many of

Madness!

Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters Post time to comments.  Compare to 11/29/2010   Francis

Git yer own!

“Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Compare to 9/21/2010 In my opinion, everyone should have their very own jump rope.  Lately I

Straight up.

“Diane” 21-15-9 reps of: 225 pound Deadlift Handstand push-ups Compare to 11/26/2010   Cheek to deck push-ups? I was reminded today of an analogy used in crossfit to describe the

In it to win it.

Thruster 3-3-3-3-3-3-3 Rob Orlando 245lbs.  Post loads to comments. Two weeks down in our IWC Challenge and what better way to test out how well you are performing than with