Lever Action

WOD 9/1/11 Strength- Max Medball Cleans or Atlas Stone cleans in 90 sec. – Be sure you pass through a full squat before standing   5 Rounds For time: 5 cleans (135/95) 20 sit-ups 10 DL [...]

Hail To The Chief

WOD 8/31/11 Skill Work: Skin the Cat Progression and Lever Progression on Rings followed by handstand work for 3 mins   3 Rounds For Time: 3 Press 6 Push Press, 9 Push Jerk (95/65)  (without [...]

WeezyF

WOD 8/29/11 Skill- 2 Rds: Max L-sit. Then accumulate a total of 1 min. of L-sit (on rings or box)   For time: 200M run 5 box jumps (24/20), 5 wall ball (20/14), 5 pullups 400M run, 10 box [...]

It Smells Elite

WOD 8/23/11 Front Squat 5-5-3-3-1-1-1 “Annie” 50-40-30-20-10 Double Unders Sit-Ups CrossFit Mid-County will be a hosting a competition on September 24. Mark your calendars, more [...]

Sixteen Tons

WOD 8/22/11 3 Rounds: Max Double Unders in 60 seconds. Rest 60 seconds between each round. Record score for each attempt. “Nicole” AMRepsAP in 20 minutes: 400m Run Max Rep Pull-ups [...]

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