Daily WOD

"Fran" 21-15-9 reps for time of: Thrusters (42.5/30kg) Pullups httpv://www.youtube.com/watch?v=f6_WgbWzfXI...

Depending on the weather, either A) For time: 1 km Run 50 Situps 800m Run 50 KB Swings 24/16kg 400m Run 50 Double Unders Or B) For time: 1000m Row 50 Situps 20 Turkish Getups (24/16kg) 50 KB Swings (24/16kg) 20 x 10m Shuttles (24/16kg) 50 Double Unders Lauren puts it all on the line. The glory is worth the sacrifice.  ...

Power Cleans 3-3-3-3 Metcon 5 rounds for time: 10 Power Cleans 10 Burpees John (The Phantom) Pidgeon began training with us 6 months ago in order to get himself back in shape. This week he leaves to go to his army reunion very much fitter and healthier than he was at...

Open WOD 12.4 :- Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (9/6kg) 90 Double-unders 30 Muscle-ups http://www.youtube.com/watch?feature=player_embedded&v=lMJYvetSHvk...

Bench Press 3-3-3 60 second KB Farmer Carry - Distance in metres x kilograms carried Supine Ring Pulls 5-5-5 Core Conditioning Y's and T's on Rings Campbell came to CrossFit some months ago to help condition himself for his Ultra-marathon running.  He has gone about his business in the gym quietly and determinedly, much...

For time: (30 minute cutoff) 1000m Run 30 Wall Ball (10/6kg) 30 Box Jumps (24/20") 800m Run 20 Wall Ball (10/6kg) 20 Box Jumps (24/20") 400m Run 10 Wall Ball (10/6kg) 10 Box Jumps (24/20")  ...

7 rounds for time of: 10 Sumo-deadlift high-pull  (45/30kg) 10 Hand Release Pushups ...

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