July 1 2011

Friday July 1 2011 CWOD 7 rounds for time of: 7 Overhead Squats 95 lbs 10 Burpees Post total time. Then Max Effort 1 Mile Run (Time Trial)

April 20 2011

Wednesday April 20 2011 SWOD Push Jerk 5 5 5 CWOD 600m Run 150 Air Squats 100 Double Unders 75/50 Pushups 50/25 Sumo Deadlift High Pulls 75/55 For Time

April 14 2011

Thursday April 14 2011 CWOD “CrossFit Games Open 11.4” Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squat 120 / 90 lbs 10 Muscle-ups Post total rounds. Then 1 Mile Run. *If you cannot do Muscle-up you...

April 12 2011

Tuesday April 12 2011 SWOD Squat Snatch 3 2 1 1 CWOD 3 Rounds for time 600m Run 10 Front Squats 135/95 lbs

April 8 2011

Friday April 8 2011 SWOD Deadlift 5 5 5 5 CWOD As many rounds as possible in 15 minutes of: 200 m Run 7 Overhead Squats 95 lbs Post total rounds.