RMSDF

Warm up

1 Mile Run

WOD

Dead lift

5 x 5

CrossFit where Army is willing to cheer for Air Force!

AMRAP in 40 minutes

400 m run, 50 push ups & 50 sit ups

3 mile run

Running Fran

21 Thrusters 21 Pull ups 400 m run

15 Thrusters 15 pull ups 400 m run

9 thrusters 9 pull ups 400 m run

can you name this coffee shop?

Warm up:

Sprints, High Knees, Bear Crawls

WOD

100 Body Weight Dead Lifts

30 minute time limit

Warm Up

Med Ball Cleans & Med Ball Push Ups

WOD

Every min on the min for 12 min: 3 Hang Power Clean, 3 Burpees

"Kill That Voice":A CrossFit Affiliate - BLOG / WODs - WOD 06-22-10

A CrossFit Affiliate - BLOG / WODs - WOD 06-22-10.

Warm up:

400 m run

Tabata thrusters w/ bar

WOD

3 rds for time:

10 Heavy Thrusters

400 m run

 

Ahhh the thruster never easy..

Wean Yourself Off Processed Foods in 7 Steps

Wean Yourself Off Processed Foods in 7 Steps.

10,9,8,7,6,5,4,3,2,&1

Dips & Pull Ups