September 1st, 2015 WOD

Posted: September 1, 2015 in Uncategorized

Every 4min, for 24min:

  • 400m Run
  • 12 KBS (70/53lbs)

August 31st, 2015 WOD

Posted: August 31, 2015 in Uncategorized

15min to find 1RM Back Squat

Then:

For Time:

  • 30 AbMat Situps
  • 50 Thruster (45lbs for all)
  • 30 AbMat Situps

August 30th, 2015 REST DAY

Posted: August 30, 2015 in Uncategorized

August 29th, 2015 WOD

Posted: August 29, 2015 in Uncategorized

In Teams of 4, For Time:

“Angie” x 2:

  • 100 Pullups
  • 100 Pushups
  • 100 Situps
  • 100 Air Squats
  • Repeat

*Only one person may work at a time.  Teams must follow the work as it is listed (full 100 pullups first, THEN 100 pushups, THEN 100 situps, etc etc).

August 28th, 2015 WOD

Posted: August 28, 2015 in Uncategorized

Skill (not for time):

  • Accumulate 10 wall walks + 10s hold at the top

Followed by:

  • 2 Attempts: Max Reps HSPU

*Athletes coming off Fundamentals/brand new to crossfit will do the wall walks with no hold at the top, and sub the max reps for a max HS hold.

Then:

3 RFT:

  • 14 Push Press (95/65lbs)
  • 8 Front-Rack Lunge-in-Place

August 27th, 2015 WOD

Posted: August 27, 2015 in Uncategorized

“Moose” Hero WOD:

15min AMRAP:

  • 6 Snatch (135/95lbs)
  • 7 Cluster (135/95lbs)
  • 44 Double Unders
  • 40 Burpees
  • 14 T2B
  • 15 Pullups

Moose Memorial 2

*In honor of Lt Col Morris “Moose” Fontenot, who commanded the 67th Fighter Squadron at Kadena Air Base.

**Athletes coming of Fundamentals/brand new to crossfit will sub the snatch for a PVC/naked bar muscle snatch, and sub the clusters for medball cleans.

Rest Day Meme

Image  —  Posted: August 26, 2015 in Uncategorized