201
“Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips Josh Everett 4:21, Kristan Clever 5:30 (95lbs) This Sunday from 6pm to 730ish will be our first CrossFit 201. Where our
For your consideration….
30 Muscle-ups for time. Watch Pat Sherwood methodically attack this wod. wmv/mov First off, today is a main site rest day and for those of you who have followed
Under Construction
Five rounds of: 20 GHD Sit-ups 5 Push jerk Michelle Kinney 5:52 with 115lbs wmv/mov The last four physcial skills listed on our Big Whiteboard are: accuracy, coordination, agility and
Just Doooo It
Complete as many rounds as possible in 15 minutes of: Row 250 meters 25 Push-ups Josh Everett 9 rounds + 129 meters, Kristan Clever 8 rounds I was
Watchful Eye
Three rounds for time of: 6 Muscle-ups 30 Wallball shots, 20 pound ball 12 Handstand push-ups 135 pound Power clean, 15 reps Chris Spealler 9:45, Kristan Clever 13:59 (16lb ball,
Inspired
“Nasty Girls” 3 Rounds for time: 50 Squats 7 Muscle-ups 10 Hang power cleans This is one of the original CrossFit WODs that gained notoriety with it’s inspiring, heart wrenching
Get a grip.
Weighted pull-ups 1-1-1-1-1-1-1 Post loads and body weight to comments. Laurie Galassi 77lbs at 127lbs BW, Josh Everett 154lbs at 185lb Grip strength is super valuable for what we
Adventure!
Five rounds for time of: 10 Wall climbs 10 Toes to bar 20 Box jumps, 24″ box For the wall climbs, start with your toes and chest on the deck,
Get Smart.
“Rankel” Complete as many rounds as possible in 20 minutes of: 225 pound deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 metes Kristan Clever 7
Weeellll Doonnne!
Not necessarily for time: 5 Muscle-ups 50 Hollow Rocks 5 Muscle-ups 30 Rolls, Forward or Backward, athlete’s choice 5 Muscle-ups 20 Bridge-ups 5 Muscle-ups Post time and experiences to comments.
