Friday

on November 11, 2011 · 1 Comment

Friday 11/11/2011

4 Rounds
400 meters
15 Thrusters 95/65
15 Ring dip

Friday

on September 30, 2011 · Leave a Comment

Friday 9/30/2011

3 Rounds

10 Clean & Jerk 135/95
15 Ring Dips
200 m Run

Wednesday

on July 27, 2011 · Leave a Comment

Wednesday 7/27/2011

SWOD
3-3-3

WOD
4 Rounds
400 m run
25 Ring Dips
25 Abmat Sit-up

AMRAP-tastic

on June 23, 2011 · Leave a Comment

Thursday 6/23/11

Strength WOD

Deadlift 5-5-5

Metcon WOD

15-minute AMRAP
200m Run
6 Ring dips
6 Burpees

On the Minute

on May 13, 2011 · Leave a Comment

Friday 5/13/11

Strength WOD

Back Squat 3×5

Metcon WOD

2 Cleans
4 Ring Dips
on the minute for 15 minutes

Back Squats; Elizabeth

on April 19, 2011 · Leave a Comment

Tuesday 4/19

Strength WOD

Backsquat  5-5-5-5-5

Metcon WOD

Elizabeth: 21-15-9

Cleans [135]
Ring Dips

 

Friday

on April 8, 2011 · Leave a Comment

“Mini JT”

10-7-4

HSPU
Ring Dips
Push-ups

After Party

Abs gone bad

Monday

on March 28, 2011 · Leave a Comment

SWOD

Back squat
5-5-5
Each Set followed by 5 strict pull-ups

WOD

21-15-9

Push-ups
Squats
Ring Dips

Tabata Sit-ups

Tuesday

on March 22, 2011 · 3 Comments

SWOD

Max eff. Double unders
Deadlift 1-1-1-1-1
find new max

WOD

7 Rounds
10 sumo Deadlift High Pulls
10 Ring Dips

 

Monday Madness

on January 16, 2011 · Leave a Comment

Crossfit total
Deadlift 1-1-1

“Elizabeth”

21-15-9 reps of:

Clean M135 f 95
Ring dips

WOD Results