Author Archives: cpiazza

10 rounds for time: 10 Thrusters, (95/55) 10 Pull ups  

Run 1 minute hard, walk one minute. 10 rounds CrossFit is Everywhere!  The box is closed today…see everyone on Wednesday.  

“BLAKE” Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, …
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Foundations WOD 3 Rounds for time Run 400 meters 10 Deadlifts, 155 pounds 20 Kettlebell swings, 1.5 pood 30 Sit ups

For max load: Shoulder Press 3-3-3-3-3 Push Press 5-5-5-5-5 Push Jerk 7-7-7-7-7

“Blackjack” 7 rounds for time: 7 Thrusters, 70 pounds 7 Burpees 7 Pull ups

All Out Effort! 4 Rounds of: Run 200 meters Rest 1 minute Run 400 meters Rest 2 minutes Maintain within 3-5 secs of each sprint.

For Max Load: Front squat, 3-3-3-3-3-3-3 Perform 5 Box Jumps after each set of 3 Front Squats then… L-sits 30 secs on/30 secs off for 6 mins

“Grace” 30 reps for time Clean & Jerk, 135 pounds Day 5 of:  A week with the ‘Girls’…What a great week!

“Barbara” 5 rounds for time.  Rest 3 minutes between rounds. 20 Pull ups 30 Push ups 40 Sit ups 50 Squats