July 2010

Snatch

WOD 7/30/10 Snatch – Find your 1 Rep Max 5 Rounds: 200m Run 10 Snatch (95#/65#) 10 Roll Outs Post Snatch load and time to comments.

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Roll Out

WOD 7/29/10 800m Run 5 Thrusters (95#/65#) 600m Run 10 Thrusters 400m Run 15 Thrusters 200m Run 20 Thrusters We share our favorite videos with you guys each week. What are some of your favorites?

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Boss DJ

WOD 7/28/10 Rope Climb Skill Work AMRAP in 10 Minutes: 20 Wall Ball (20#/14#) 20 Bicycle Crunches 20 Double Unders Post number of Rounds completed to comments. If you were able to climb the rope

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Mean Muggin’

WOD 7/27/10 2 Rounds: 10 Inverted Burpees 20 Deadlift (225#/155#) 30 Overhead Lunges (95#/65#) 40 Sit-Ups We are nearly halfway through the Paleo Challenge. How has your progress been? Post thoughts to comments. After that

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Octopus

WOD 7/26/10 Back Squat 5-5-5-3-3 For Time: 20 Back Squats (155#/115#) 100 Push-Ups 20 Back Squats (155#/115#) What Is CrossFit?

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Cold Pavement

WOD 7/23/10 1600m Run 1200m Run 800m Run 400m Run 200m Run Rest the exact time of your previous run. Oh Sheesh Yall. Twas a dream!

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Degausser

WOD 7/22/10 5 Rounds: 3 Front Squat (185#/135#) 5 Handstand Push-Ups 10 Ring Dips One of the greatest things about CFB is the community. If you have any ideas about upcoming events talk to our

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Adventure

WOD 7/21/10 As Many Reps As Possible in 20 Minutes: Max Wall Ball (20#/14#) 400m Run Which event from the CrossFit Games would you most like to attempt? Discuss in the comments.

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Off The Wall

WOD 7/20/10 Clean & Jerk 2-2-2 3 Rounds: 10 Clean & Jerk (135#/95#) 10 Burpees Need some nutrition information? Check out Mark’s Daily Apple.

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Keep Liftin’

WOD 7/19/10 Deadlift 1-10-1-15-1-20 Tabata Dumbbell Snatch (45#/30#) All sets of the deadlift should be heavy and challenging. For the tabata workout you will alternate arms halfway through each interval. Miss the CrossFit Games this

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