Workout of the Day
“Michael”
3 rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

“Michael”

Three rounds for time of:
Run 800 meters
50 Hip Extensions
50 Sit-ups

Post time to comments.

“JT”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.
Compare to 3-20-12

“Brenton”

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

“Jack”

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Compare to 6-6-11.

“Nick”

12 rounds for time of:
10 Hang squat clean, 95#, 63#
6 Handstand push-ups

Post time to comments.

U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Due to only having 2 GHD’s, there will be options to sub KB Swings, Good Mornings, or Rowing depending on the class size.

WOD Demo with CrossFit Balance - video [wmv] [mov] [HD mov]

“Nate”

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 70/44

Post rounds completed to comments.

Compare to 1-17-12

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

WOD Demo with Foundation CrossFit – video [mov] [HD mov

“J.J.”

For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

Post time to comments.

Parallette HSPU can be subbed with regular HSPU’s or regular pushups (1:1 or 2:1)

WOD Demo with Trident CrossFit – video [mov] [HD mov]