073010 WOD

“The Chief” Max rounds in 3 minutes of:135/95# Power Clean X 3Push-Up X 6Squat X 9Rest 1 minute

072910 WOD

21-15-975/55# Thruster75/55# Back Squat75/55# Push Jerk

072810 WOD

3 RoundsBurpee Pull-Up X 15Jumping Squat X 15Clapping Push-Up X 15*remember this week is all de-load workout

072310 WOD

| “The Beast” 5 Rounds185/115# Power Clean X 1030/24″ Box Jump X 10100m Run This workout is a benchmark workout at a friend’s gym. It is very explosive and will be a challenge. Shoot for under 20 minutes, sub 15:00 is excellent.

Healthy Snack

The List: Cucumber – substitute for crackers Lox (salmon) smoked if preferred Dill (lightly drizzle) optional: avocado or 1/2 fat cream cheese. Layer and ENJOY!

072210 WOD

| Overhead Squat5,5,3,3,1 3 Rounds:Toes-To-Bar X 3095/65# OHS X 21

072110 WOD

Partner WOD:While one partner runs 400M, the other completes as many push-ups/sit-ups as possible. As soon as the partner gets back from the 400M, switch….Repeat until each partner has run 400M x 8. “Resting” partner continues to get max reps the whole time. “Team score” is total time for the 400M x 16 and then […]


| It’s that time. Please support a great cause. Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined […]

072010 WOD

Deadlift 5,5,3,3,3 5 Rounds:275/185# Deadlift X 5Burpee X 1

07-19-2010 WOD

| 7/19/10 WOD Clean and JerkFind a 3RM-After the warm-up is completed you will have 12 minutes to establish a 3RM C&J. Everyone will start at the same time. …“Death By C&J”Using 60% of your 3RM, do one C&J the first minute, two the seond minute, etc., etc. continuing as long as possible.