Congratulations to Vince and Josh for passing their Blue Belt Exam!

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Our ride to WEC

rest day

Rest Day

wod

Kettlebell Snatch left arm, 21 reps
Kettlebell Snatch right arm, 21 reps

42 Pull-ups

Kettlebell Snatch left arm, 15 reps
Kettlebell Snatch right arm, 15 reps

30 Pull-ups

Kettlebell Snatch left arm, 9 reps
Kettlebell Snatch right arm, 9 reps

18 Pull-ups

For Time.

wod

5 Rounds of:

400m Run
30 GHD Sit Ups
25 Back Extensions

For time.

Sign up today and receive a free Gameness gi!

wod

10k Run

rest day

Rest Day

barbara

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

wod

20 mins of:

20 Double Unders
20 KB Swings
20 Pull Ups

It took 5 hours but we finally got some heavy bags up!

wod

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

Oops I ruined this one!

rest day

Rest Day

the chief

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

MLK DAY

MLK/Team Picture Day!!!

helen

Helen

400m Run
21 Kettlebell swings
12 Pull ups

3 Rounds for time.

rest day

Rest Day

wod

1 Mile run


3 Rounds of:

15 Pull ups
20 Push ups


1 Mile run

3 Rounds of:

10 Burpees
20 Squats


1 Mile run

For time.

wod

Squat

3-3-3-3-3-3-3

Post load to comments.

wod

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

Post time to comments.

rest day

Rest Day

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

wod

30-25-20-15-10-5

Virtual Shoveling
Pull Ups

For time.

Leonard Representing in Seattle

wod

50 Pull Ups
800m Run
50 Push Ups
800m Run
50 Sit Ups
800m Run
50 Squats
800m Run

For time.

rest day

Rest Day

Cindy

"Cindy"

Do as many rounds in 20 Mins of:

5 Pull ups
10 Push ups
15 Squats

wod

25 Double Unders
15 Divebombers
10 Handstand Push ups
25 Double Unders
25 Pull Ups
10 Handstand Push ups
15 Divebombers
25 Double Unders

For time.

wod

5 Rounds of:

400m Run
40 Walking Lunges
20 Burpees

For time.

rest day

Rest Day

Jeff Glover stopping by to train

wod

3 Rounds of:

800m Run
21 KB Swings
21 Thrusters
21 Pull Ups

For time.

wod

5k Run

50-40-30-20-10 rep rounds for time of:
Mountain climbers (2 count)
Sit ups
Good mornings

new year

Let's Get Ready To Work Hard!