Wednesday, April 10, 2013

12min amrap:

4 shoulder press (75/55lbs)

8 sumo deadlift high pull (75/55lbs)

12 front squats (75/55lbs)

Liza

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 

Thursday, March 7, 2013

3min pullups

1min rest

3min row

1min rest

3min amrap:

10 sumo deadlift high pull (95/65lbs)

10 situps

What an interesting WOD selection for CrossFit Games Open 13.1 by Dave Castro and his crew! Get prepared to throwdown on Fridays for the next 5 weeks.

Doug is ready for the CrossFit Games Open Masters Division

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

Monday, November 5, 2012

21-18-15-12-9-6-3:

sumo deadlift high pull (95/65lbs)

lateral obstacle jump (24/20")

Caleb wins Most Innovative Product at SEMA