5 Rounds for Time: 28 KB Swings (1.5 pood/1 pood) 28 Hand Release Pushups 28 Walking Lunges (45#/25#) 28 4-Count Flutter Kick 28 Pullups 28 Abmat Situps Thanks to Lenny for this one… On 6/28/2005 Operation Red Wing took place. This is the Operation where Lt. “Murph” gave his life for our freedom and earned …
Deadlift 5 / 5 / 5 / 5 / 5 15 Minute AMRAP: 10 Pushups 10 KB Swings (1.5 pood/1 pood) 10 Jumping Air Squats Brian MacKenzie of Crossfit Endurance is BACK and will be coaching the 9:30am class! Make sure you sign up now to get the start time you prefer for 31 Heroes!! …
Five Rounds for Time: 15 Knees to Elbows 15 Hip Extensions (Good Mornings) 5 Wall Climbs 15 Box Jumps (24/20) Wall Climbs: Start with your toes and chest on the ground, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.
Box Squats 2 / 2 / 2 / 2 / 2 Increase to 80% of your 1RM this week. How to Box Squat 10 Rounds, each for time of: 100-Yard Sprint 15 Pushups Rest 60 Seconds Olympic Weightlifting Class tonight at 7:30pm!
5 Rounds for Time: 50 Double Unders (sub: 150 singles) 15 C2B Pullups 15 Burpees
“Nick” 12 rounds for time of: 10 Dumbbell Hang Squat Cleans (45#/35#) 6 HSPU on Dumbbells Post time to comments. WOD DEMO
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