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3 weeks ago

TGIF, 6/29/18

WOD

10 min AMRAP:

10 Deadlifts (275/185),
20 GHD Sit-ups

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3 weeks ago

Thursday, 6/28/18

WOD

3 rounds for time of:
50 Medball Cleans (20/14),
Run 800 m

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3 weeks ago

Wednesday, 6/27/18

WOD

4 rounds for time of:
60-sec. HS Hold,
60-sec. Static Hang,
15 DB Presses (50/35),
15 Pull-ups

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3 weeks ago

Tuesday, 6/26/18

WOD

5 rounds for reps of:
2 min of Burpee Box Jumps (36/30)
Rest 1 minute

Pick a box height that is challenging but doesn’t hinder you from continuing to move as you fatigue. Each 2-minute working period should be done at a quick pace so you can avoid resting until the ... See more

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3 weeks ago

Happy Monday, 6/25/18

WOD

For time:

3 rounds of:
5 Bar Muscle-ups,
5 Snatches (155/100)

Then, 3 rounds of:
15 Deadlifts (155/100),
30 Squats

Then, 3 rounds of:
5 Bar Muscle-ups,
5 Cleans (155/100)

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3 weeks ago

Hero Sunday, 6/24/18

WOD 1:30pm

7 rounds for time of:
11 Deadlifts (BW),
100 m Sprint

Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, ... See more

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3 weeks ago

Nothing better than tire flips in the morning! Doing work!!! Great job today!

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4 weeks ago

Saturday, 6/23/18

WOD 10:00 am

Teams of 4
3 Rounds
Tire Flips (down and back, length of parking lot)
Waiter Walk 1.5/1 (down and back)
Burden run w/ med ball 20/14 (1 lap around the box)
*10 pull-ups each after each movement

**tire flips done, conga line style, 1 person flips, next person ... See more

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4 weeks ago
CrossFit: Forging Elite Fitness: Thursday 180621

TGIF, 6/22/18

WOD

Fast & Heavy:
For Time:
21 Dumbbell Thrusters,
Run 400 m,
18 Dumbbell Thrusters,
Run 400 m,
15 Dumbbell Thrusters,
Run 400 m

Pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated ... See more

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1 month ago

Thursday, 6/21/18

WOD

Push press 3RM

3-3-3-3-3-3-3

Cash Out:
50 Seated Shoulder Presses (45/33)

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