Crossfit No Surrender

push press 1-1-1-1-1-1-1 reps (more…)

5 rounds for time: Run 400m w/sandbag (#40/20) 15 KB Swings (2 pood/ 1.5 pood) 5 Rope ascents (1st rope ascent starts from seated position) (more…)

for time: 10-9-8-7-6-5-4-3-2-1 reps of: Deadlifts (275/155) Box Jumps (24″/20″) Pull ups (more…)

3 rd for time: run 800m 15 thrusters (95/65) 30 double unders (more…)

Every min on the min for 20 mins do: 3 Handstand 5 KTE 10 Squats *** Thank you to EVERYONE for coming out Saturday to support the No Surrender/ Re-Fuel event !!! There are a few people that busted their asses SO I want to thank… Christy (kids Crossfit) GREAT JOB !!! Kimmy and Richard […]

  In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Five rounds for time: 155 pound Deadlift, 12 reps 155 pound Hang power clean, […]

For time: run 400m 10 ring dips run 400m 10 ring dips 25 squats run 400m 10 ring dips 25 squats 5 rope ascents run 400m 10 ring dips 25 squats 5 rope ascents 50 sit ups *** The box is now linked to The Games… so we will see (more…)

BIG UPS to Lindsay !!!! She was the ONLY woman to Rx yesterday’s WOD… with full pull-ups, pistols (ass to ground), AND 1.5 pood Kb swings !!! GREAT JOB Lindsay !!! “The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack […]

Leslie’s birthday WOD, don’t worry I won’t tell anyone how old you are…I’ll let them figure it out !!! But GREAT job on setting your goal and accomplishing it !!!! for time: 30 burpees 30 pull ups 30 Crossfit push ups 30 GHD or Ab Mat sit ups 30 Wall ball shots (20/14) 30 Box […]

HAPPY BIRTHDAY LESILE !!!! I know you won’t be in today, so we will do your birthday WOD tomorrow…. GET READY !!! “You miss 100% of the shots you don’t take.” Wayne Gretzky For time: run 1 mile 100 double unders run 1 mile (more…)