“20 Min Chelsea” EMOTM For 20 Mins, Complete: 5 Pull-Ups 10 Push-Ups 15 Squats
WODs
9 May, 2012:
For Time: 30 ABMAT Sit-Ups 30 Front Squats (95/65) 200m Run 20 ABMAT Sit-Ups 20 Front Squats 400m Run 10 ABMAT Sit-Ups 10 Front Squats 800m Run
8 May, 2012:
10 Rounds For Time Of: 10 Sh Press (95/65) 10 O/H Lunges (95/65)
7 May, 2012:
For Time: 30 Knees-To-Elbows (No Kip) 30 Squat Snatches (75/55) 400m Run 20 Knees-To-Elbows 20 Squat Snatches 400m Run 10 Knees-To-Elbows 10 Squat Snatches 400m Run
6 May, 2012:
The Gym Is Closed. Come Join Us At The CF Games Mid-Atlantic Regionals! Many Of Us From The Gym Will Be Going To Watch The Best CrossFitters In Our Region On The Final Day That Decides Who Will… Read more »
5 May, 2012:
0930 Warrior Program + HLCLV (Closed Sun) “Fr-iane” For Time: 21 Thrusters (95/65) 21 HSPUs 15 Deadlifts (225/175) 15 Pull-Ups 15 Deadlifts 15 HSPUs 9 Thrusters 9 Pull-Ups *We Will Have To Run Heats So… Read more »
4 May, 2012:
AMRAP In 20 Mins Of: 3 Power Cleans (135/95) 40 Mountain Climbers 2 Front Squats (135/95) 400m Run
3 May, 2012:
Today Is MANDATORY. “Coach’s Warm-Up” (Atom’s Birthday WOD) For Time: 15 Man-Makers (45s/25s) 30 Wall Balls (20/14) 45 Explosive Push-Ups 60 BB Lunges (45/30) 75 Sit-Ups 90 Box Jumps (24/20) 105 D/U’s *EMOTM Complete 1… Read more »
2 May, 2012:
For Time: 400m Run 50 Floor Presses (135/95) 400m Run 35 Floor Presses (115/75) 400m Run *Bars Need To Be Set Up So Athlete Can Easily Strip Down To The Second Set’s Weight. Goal Is To Find… Read more »
May 1, 2012:
5 Rounds For Time: 10 Ring/Matador Dips 12 Thrusters (95/65) 15 Toes-To-Bar (Sub – 25 ABMAT Sit-Ups) Be sure to check out http://hope.crossfit.com/ Our gym will be participating in this great cause in June. We will all… Read more »