Wednesday, February 13, 2013
400m Run 40 kettle bell clean and jerks 53/35 400m Run 40 kettle bell front squats 53/35 400m Run 40 kettle bell SDHP 53/35 400m... Read More
Tuesday, February 12th 2013
Kenny’s 6am surprise. Got to be there to find out 🙂
Hope.CrossFit.com
Join us Saturday, February 16, 2013 from 12p-1p for this great WOD to help a great cause What is Hope for Kenya? CrossFit Inc. is committed to... Read More
Monday, February 11th, 203
Lift: Skill work for Wod Wod: For time 500m Row 40 Pistols 30 PVC Abmat Sit-ups 20 HSPU 10 C2B Pull-ups
Thursday, February 7th, 2013
Wod: For Time 5 Bar Muscle Ups…..Then 50 Wallballs 40 Double Unders 30 Burpees 20 Ring Dips 10 Thrusters 135/95 Then…… 5 Bar Muscle Ups
Wednesday, February 6th, 2013
Lift: OHS Improvement Wod: 10-9-8…1 OHS 135/95 PVC Abmat Sit-ups * 5 Burpee penalty on the spot for every time the OHS set is not... Read More
Tuesday, February 5th, 2013
Wod: 3 RFT 50 Airsquats 25 Hand release push-ups 10 KB C&J Finisher of coaches choice
Monday. February 4th, 2013
Lift: DL and HSPU improvement Wod: “Running Diane” 21 DL (225/155) 21 HSPU 800m Run 15 DL (225/155) 15 HSPU 400m Run 9 DL (225/155)... Read More
Saturday, February 2nd, 2013
Wod: Coaches Choice
Friday, February 1st, 2013
Max Effort Back Squat 5-5-5-5-5