April 7, 2011

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HAPPY BIRTHDAY ELAINA !!!! I know you wanted to see the C-walk, tooties roll, and pu#*y pop but we have to do a WOD, SORRY !!!! for time: 30 double unders 30 pistols 30 walking lunges (each leg) 30 kb swings (2 pood/1.5 pood) 30 Crossfit push ups Run 1 mile (more…)

April 6,2011

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21-15-9 rep for time of: Sumo deadlift high pulls (95/65) Box jumps (24″/20″) Chest to bar pull ups Required reading… There will be a test !!!!!!! When I was young and a competitive swimmer, no three words struck more fear into your heart more than those. Dead. Fucking. Last. At larger national meets there would […]

April 5, 2011

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AMRAP in 15 mins of: 15 clean&jerks (#115/65) 15 kb swings (#53/35) 20 lunges *** Congrats to Liz and Rebecca on the double unders.. Both ladies rx’d their first WOD AND got double unders !!!! GREAT JOB !!! (more…)

March 30, 2011

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In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 J.T. 21-15-9 Reps for time: Handstand push ups Ring Dips Push ups *** If anyone wants to see something impressive… come to the box 3:00 pm tomorrow and watch Kimmy hit the 2nd WOD […]