Thursday, May 16, 2013

5 x 1 shoulder press

5 x 3 push press

5 x 5 push jerk

compare to 8/17/2012

Yandle and Byrdman

Monday, April 29, 2013

10 shoulder press

15 overhead squat

20 push press

25 front squat

30 push jerk

35 back squat

*use 115/75lbs for the entire WOD

Be Strong, Stay Strong crew!

Monday, March 18, 2013

"Zeus"

3 rounds:

30 wallballs (20/14lbs)

30 sumo deadlift high-pull (75/55lbs)

30 box jump (20")

30 push press (75/55lbs)

30 calorie row

30 pushups

10 back squat (body weight)

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Army Specialist David "Zeus" Hickman 

Wednesday, March 6, 2013

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

push press

compare to 10/23/2012

CrossFit Open WOD 13.1 will be announced at 8pm at CrossFit Vitality in Concord.

Please remember to carpool and arrive early. Our scheduled Open WODs will be on Fridays.

Heather

Thursday, January 31, 2013

"Fight Gone Bad"

3 rounds:

wall ball (20/14lbs)

sumo deadlift high pull (75/55lbs)

box jump (20")

push press (75/55lbs)

row

Each round is 5 minutes with 1 minute at each station and 1 minute rest between rounds. Count reps for the first 4 stations and count calories for the row to get your score.

compare to 12/13/2012

Mary getting under the dumbbell