Category Archives: WOD

“Cindy” Complete as many rounds as possible in 20 mins of: 5 Pull ups 10 Push ups 15 Squats

Timed Trial: Run 1 mile then… within 5 minutes of completing 1 mile run: 1RM Deadlift

5 rounds for time: Row 500 meters 30 Wall balls, 20/14  

AMRAP in 15 minutes of: 15 Double unders 9 Toes to bar  

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