Category Archives: WOD

For Max Load: Thruster: 3-3-3-3-3-3-3    

Today is the first free Saturday open session.  The box is open to anyone that wants to observe, participate or just ask a couple questions about CFV.  The WOD will begin at 9 am. 3 rounds for time: Run 400m …
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Complete As Many Rounds As Possible (AMRAP) in 15 minutes of: 5 strict pull-ups 10 ring dips 15 Abmat sit-ups

Max Load: Back Squat 7-7-7-7-7 Front Squat 5-5-5-5-5 -This photo is in honor of our Brothers still in harm’s way…Getting the job done! HOOAH!  Courtesy of CrossFit Home Page.  Visit the Main Page and enlarge image.

TEAM WOD!  In teams of two complete the following :  “Alligator Wrestling” 3 rounds for max reps/calories: Event 1: Row 250m Wall ball shots, 20 pound ball Event 2: 75 pound Sumo Dead Lift High Pull 75 pound Push Press …
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Clean & Jerk 5-5-5-5-5      

“Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups