110114 Friday wod1.) Front Squat x 2 wod2.) CrossFit Football: One Minute On…One Minute Off…for 10 minutes. 30 KB Swings: 45w, 70m You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. Perform this workout one minute on and one minute off. […]

110113 Thursday: D Day 15 Wallball, 20 Sledge Strike, 25 GHD Situps, 30 Double Unders, 350m row. HTFU: 5 rounds INFIDEL: 4 rounds BULLDOG: 3 rounds

110112 Wednesday wod1.) 15 min Push Press x 1 wod2.) 15min amrap: 4 L-sit pullup, 8 paralette pushup (feet elevated if capable), 12 box jump

110111 Tuesday: Mashup Death by Tabata wod1.) 20sec deadlifts, 10sec rest, 20sec burpees, 10sec rest x 8 rounds (8 each equals 16 intervals) 185w, 275m Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees . The entire workout will take 8 minutes. wod2.) EVERY 3 […]

110110 Monday wod1.) 18min: OHSx1 COMPARE TO DEC 13th wod2.) 12 min ladder up (amrap): OHS and Pullups 1,1 then 2,2 then 3,3… how high can you get? HTFU: 65w-95m, Infidel: 50w,75m, bulldog: 35w, 55m (load should not be more then 50% of 1rm) ***If you can’t safely Overhead Squat sub Front Sq***

110108 Saturday Sweatshop2 30 minute AMRAP 3 rounds “Cindy”, run 200m “Cindy” is 5 pullups, 10 pushups, 15 Air Sq Compare to October 23rd

Compare to your last First Friday or look back to see what others have done: DEC NOV OCT Sept Aug July June May New Hero WODs since our last First Friday: Whitten Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out […]

110106 Thursday “Steck-con” Compare to Delta (HTFU) Cash In: 1000 meter row 5 rounds in the middle 30 wall ball 20 box jump(24″) 10 burpee Cash Out: 990m Run (3rd street) Steck-CON Charlie (Infidel) Cash In: 750 meter row 5 rounds in the middle 21 wall ball 14  box jump 7 burpee Cash Out: 800m […]

110105 Wednesday wod1.) 12 min snatch complex: high hang snatch, above knee hang snatch, floor snatch x1 wod2.) 9 snatch (95w, 135m), 18pullups, 7 snatch, 14 pullups, 5snatch, 10 pullup “Alternate WOD” 1.) 4 minute amrap pullups -rest 2 min- 2.) 250m row,  20 kb High pull, 15 DB PP. 3, 4, or 5 rounds

110104 Tuesday wod1.) 20 minute time limit: Back Squat x 2 compare to 101220 wod2.)  Run: 4 x 400m holding fastest possible pace without slowing more then 5 sec per fastest 400. 60 second recoveries. “Alternate WOD” 20 minute AMRAP 10 Lunge (front foot elevated), 15 Slamball, 20 Situp