Crazies

WOD 11/1/10 As Fast As Possible: 1k Row 10 Ground To Overhead (185#/115#) 30 Burpees Check out the videos of the Rogue VS. Again Faster team challenge at CrossFit.com. Event 9

Juturna

WOD 10/29/10 “Death By Clean & Jerk” (135#/95#) Perform 1 C&J during the first minute. Perform 2 C&J during the second minute. Perform 3 C&J….etc The workout is [...]

Cannon

WOD 10/26/10 “First Day” 500m Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups Rest 1 Minute 30 Deadlifts (225#/155#) This is the WOD that we give to people who come try a free [...]

9

La Cross

WOD 10/25/10 Push Press 5-5-5 Tabata Mash-Up Push-Up Squat For tabata mash-up you will do 20 seconds of squats, rest, 20 seconds of push-ups, rest, repeated 8 times. Your score will be the lowest [...]

3

WOD Hero

WOD 10/20/10 5-4-3-2-1 Snatch + 3 Overhead Squats Muscle-Ups Box Jumps Each Snatch + 3 Overhead squats is one rep. The weight will be up to each individual. If you can’t do a muscle up you [...]

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