June 1 WOD

25 DU’s. Here’s the catch; you must complete minimum of 3 in a row for reps to count toward your total. If you do 1 or 2, they do not count.

Team Metcon:
Turkish Getups x 50 (30#)
Toes to Bar x 75
3000m row

Rules: For turkish getups, each team member must do minimum of 5 reps, with a maximum of 10 reps before switching out. For the Toes to Bar and row, it is up to the teams to decide how they want to switch out.

Metcon will begin at 11:15, so get there in time to complete your DU’s prior to start.

May 25

run 200, max Pull up
run 200, max toes to bar
repeat till you do 50 pull ups and 50 toes to bar. If you finish one thing early you must only run 200 to the next bar setup.
The killer – TWO of your 200 meters must be walking lunges. It is your choice where you put them.

Hooray for burpees


“Air Force WOD”

For time:

20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

May 17

Just Shutup and Work

21-15-9 reps for time of:
24″ Box jump
75 pound Power snatch
Chest to bar Pull-up

Time for another edition of “Homeless or Crossfit”

May 16

Five rounds for time of:
15 Ring rows
155 pound Bench press, 15 reps
225 pound Back squat, 15 reps

Set up rings and box such that heels are at the height of the bottom of the rings.

May 11: Field Daze

3 Rounds For Time Of…

1. 15x Tire Flip, 200m Run
2. 15x Push Ups, 200m Run
3. 15x Pull Ups, 200m Run
4. 15x Air Squats, 200m Run
5. 15x KB Swing, 45# DB, 200m Run
6. 15x Burpees, 200m Run
7. 15x T2B, 400m Run

5 Truths about Crossfit

Reposted from “Crossfit Lisbeth”

1. No matter how well you did, you will always think you could have done better.

2. The guy finishing last isn’t thinking “Wow, this is great, all these people are cheering me on.” He’s actually thinking, “F***. I’m last. Got to work harder so I’m not here again.”

3. Unless you’re unconscious, you probably took too much time to breathe.

4. No matter how much you kill this workout, if you go home and eat crap, you’re probably not going to look like you want to. There’s a reason that nutrition is the base of the CrossFit pyramid.

5. Hot chicks in great pants make everyone finish faster.

May 6

10 min AMRAP
run stadium steps – up and down equals 1 – 75 steps

whats next:
5 rds
10 45# kb
10 du
10 release pushups
10 20# thrusters