Five rounds for time of: 155lb Hang Squat Clean, 9reps 15′ legless rope climb, 3ascents ***Don’t...

***The top ten names today will go on the board*** “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 long awaited Megalift...

Four rounds of: Run 800meters Rest 2minutes ***Filthy Fifty contest will be on Friday 5/15/09.  And yes to make the board you must complete all 50 Double...

For Time: 10 Sit-ups 10 Hip and Back Extensions 95 lb Thruster, 30reps 50 Pull-ups 30 Sit-ups 30 Hip and Back Extensions 95lb Thruster, 20reps 35 Pull-ups 50 Sit-ups 50 Hip and Back Extensions 95lb Thruster, 10reps 20 Pull-ups “Getting hit motivates me.  It makes me punish the guy more.  A fighter takes a punch, hits back with three punches”. (Roberto...

For time: Row 2K Rest 3to5 minutes Then… “Karen” For time: 150 Wall Ball Shots, 20lb Skip the warmup.  Rowing should get you nice and...

“DT” Five rounds for time of: 155lb Deadlift, 12reps 155lb Hang Power Clean, 9reps 155lb Push Jerk, 6reps In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.  Timothy is survived by his wife Megan one-year old son T.J.  ( CrossFit Inc....

Open gym/Rest Day/Skill...

Back Squat 5-5-5-5-5 Just because you get knocked down it doesn’t mean you can’t get back up.  CrossFitters never give...

“Griff” For time: Run 800meters Run 400meters backwards Run 800meters Run 400meters backwards “Nobody ever drowned in sweat”. (U.S....

3 rounds for time of: 20 Pull-ups 20 Box Jumps 20 Deadlifts 185/155lb “We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment”. (Jim...

Round 1 Row 1000 meters 85/55lb Thruster, 21reps 15 Pull-ups Round 2 Row 750 meters 85/55lb Thruster, 18reps 12 Pull-ups Round 3 Row 500 meters 85/55lb Thruster, 15reps 9 Pull-ups Rest 2 minutes in between each round and time each round separately. “He who is not courageous enough to take risks will accomplish nothing in life”. (Muhammad...

“Elizabeth” 21-15-9 135lb Squat Clean Ring Dips Kyle (now “Megalifts”) Cortis joining the 400 Club with a 405lb...

“Helen” Three rounds for time of: Run 400 meters 1.5 pood Kettlebell Swing, 21reps 12 Pull-ups “Our greatest glory is not in never falling but in rising every time we fall”...

Open Gym/Rest Day/Skill Development   G.O.M.A.D. with whole milk!  Researchers at the University of Hawaii tracked the diets of 82,000 men and found that those who drank whole milk decreased their risk of prostate cancer by 12 percent over those who opted for no milk or a low-fat variety. (Mens Health Jan/Feb...

CrossFit Total Back Squat  1 Shoulder Press 1 Deadlift 1  Looking for a good post workout supplement cheap.  Try chocolate milk.  Check this link out for more info. ...