WOD 6 Power Cleans (185/115) 12 Jumping Lunges 18 Situps 5 Rounds John H. 9:49 mod Abby 8:30 75 Kristy 8:16 115 Les 10:32 mod Cynthia 7:55 75 Lee 11:02 125 Teri 9:28 35 Elisha 8:19 80 Harry 8:53 125 Silvia 8:54 40 Alissa 7:59 80 Danny 11:52 135 Belinda 10:16 45 Mike La. 11:34 [...]

WARMUP 10 Yard Shuttle Run Lunges 10 Yard Shuttle Run Situps 10 Yard Shuttle Run 1 min of exercise, 1 min of rest WOD Lunges Situps 42-30-18 Cammy 5:45 mod Nancy 9:27 Mike 7:07 Carly 6:39 Lee 6:26 Katie K. 6:25 Natalie 6:21 Tony K. 6:14 Izzy 6:11 A.J. 6:09 Mitch 5:34 Alissa 5:15 Amy [...]

Mark demonstrates the most efficient rest position while performing wall ball. If the ball ever falls below your chest for any reason, you have to move it that much further each time. The ball should either be at your chest or flying up at the wall. STRENGTH/SKILL WOD 5×5 Back Squat Everybody’s squats are going [...]

Even from the ground and extreme exhaustion Doug always cheers and supports everybody as they fight to finish the WOD. WOD 250m Row 15 KB Swings (55/35) 20 Pushups 10 SDHP (115/75) 5 Rounds NAME / TIME / KB & SDHP WEIGHT Robin 20:57 10/26 David L. 23:40 35/95 Jill F. 20:33 26/35 Tom Vo [...]

CROSSFIT GAMES 2010! This is coming up quick… and notice they have taken away one of the slots at Regionals, only 4 super CrossFit-ers going on to the big show. Also, there will be a limited Master’s competition (50+) for both men and women. Like the Affiliate Cup qualifiers, the Master’s qualifiers will also take [...]