Five rounds for time of: 95/65 lb Sumo Deadift Highpull, 21reps Ring Dips, 21reps ***Tomorrow is our Fran contest.  The top ten times will be recorded on the scoreboard.  We are going to be strict on range of motion.  For Thrusters we will be using med balls.  Your ass must touch the ball at the bottom of every rep.  At the top of your rep, your arms must be fully extended, and your head must come through your arms where a portion of the ear is...

Five rounds for time of: 225/155 lb Deadlift, 5reps Pull-ups, 10reps 1.5 Pood Kettlebell Swings, 15reps “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion'”. (Mahummad...

Three rounds for time of: Run 800 Meters 50 Back Extensions 50...

Complete the following: Push Jerk 3-3-3-3-3 Then… AMRAP in 10 minutes of: 75lb/55lb Shoulder Press, 10reps Burpees,...

Open Gym/Rest Day/Skill...

Complete the following: Back Squat 5-5-5 Then…. Row 2K Vigs almost a victim...

“Filthy Fifty” For time: 50 Box Jumps, 24 inch box 50 Jumping Pullups 50 Kettlebell Swings, 1 Pood Walking Lunge, 50 Steps 50 Knees to Elbows 50 Push Press, 45lbs 50 Back Extensions 50 Wall Ball Shots, 20lbs 50 Burpees 50 Double Unders  The idea behind CrossFit workouts is MAX effort.  If your not in a fetal position post workout, you didn’t go hard...

AMRAP in 20 minutes of: 15 Push-ups 12 Ring Dips 115lb Push-Press, 9reps  Check comments for Results...

Complete the following: Deadlift 3-3-3-3-3 Then…. AMRAP in 10 minutes of: 75lb/55lb Sumo Deadlift High Pull, 10reps 20″ Box Jump, 10reps Weight belts when deadlifting heavy?  There are two beliefs behind wearing a weight belt when deadlifting.  One belief is that the belt will prevent your support muscles from strengthing during the lift.  The second belief is that the belt will allow you to use more of your support muscles as you push...

Four rounds for time of: 400 Meter Run 50 Squats Does anyone actually like burpees? Results 4/20/09 Ryan-11:31* Ron-11:29* Lt-10:25* nate-12:09* Matt-9:49* Kyle-11:38* Pat-12:11* Mike H.-9:11* McDev-12:02* Steve-14:32* Dan-9:23* Paul...

3 Rounds for time of: 15 Thrusters, 105lb/75lb 21 Burpees  As a reminder our Fran competition will be held this Friday,...

Open Gym/Rest Day/Skill Development   It’s never to early to learn a muscle...

Complete the following for time: 15 Handstand Pushups 1 L Pullup 13 Handstand Pushups 3 L Pullups 11 Handstand Pushups 5 L Pullups 9 Handstand Pushups 7 L Pullups 7 Handstand Pushups 9 L Pullups 5 Handstand Pushups 11 L Pullups 3 Handstand Pushups 13 L Pullups 1 Handstand Pushup 15 L Pullups Hands getting torn up from pullups?  Try Super Glue.  I have never tried it, but I hear it works the best and hurts like hell. Results...

AMRAP in 30 minutes of: Walking Lunge, 12 steps Abmat Situps, 15 reps Hip Extensions, 15 reps Pullups, 12 reps  In was such a nice day today for the run or a rest day. Results 4/16/09 Dixie-38:44 Mike-18:25 Jeanne-35:44 Keith-47:20* Ron R.-56:00* Pat M.-25:02 Lt-51:34* Andy-30:58 Trotto-30:18 Rachel-1h 8sec Dan...

Complete The Following: Run 5K (Optional- Stretch 5K into a 10K) The times for Angie are posted in yesterday’s comments.  When posting your workouts, if you completed the workout as written on the website then just write your time or write “as Rx’d” and your time.  If you substituted or scaled anything then include that to your post.  The idea behind the score posts in the comments is to allow you as members to better compare...