WOD: Max pullups Max pushups then 5RFT of 40% of max reps

This info came to us from CrossFit Delaware Valley. I totally copied and pasted, and this info is NOT from myself; however, it is good info for both the newbie and the seasoned CrossFitter. My favorite is number 6. 10 Tips For Success For The Crossfit Newbie Stepping into a Crossfit gym for the first time can be a bit [...]

Sometimes we take things for granted. Ok, a lot of times we do. I was just in the middle of doing a man-chore around the house and had a moment. Our washing machine had been acting up and not draining properly so what did I do? Took it apart of course! The bottom panel was a PITA to get off [...]

WOD AMRAP 12 2 (each arm) Kb Snatch 35/55 6 Kb goblet squat 35/55 4 Burpee

1) Strength Press 5-5-5 2) WOD 5 RFT 5 Ground 2 Overhead 10 Push Up 3) Bonus 2 minute max box jumps (20″/24″)

Great job on Fran yesterday! We had PR’s from both Brett and Michael and Shiela did the Rx’d weight along with 50 unbroken double unders in the warmup. Great job on the L-sits, I know they are really tough. We’ll be working on those more in the future (applause!). WOD Wall Ball     T2B 40                 20 30                 15 20                 10 10                   [...]

There is some question as to whether or not this guy’s time is truly legit. Some say he doesn’t hit full extension on a few of his thrusters, some say he doesn’t get chin over bar on all pull ups. They may be right, but even if he missed a few reps the guy still put on an amazing display [...]

WOD 3 Rounds – Max efforts Row 500m Rest 3-5 minutes max between efforts.

Lee needed her glowing red angry eyes in order to conquer the muscle up with our new muscle up assist mechanism. Ok, so it’s really just some rubber bands hooked up to our pull up bars, but it works great! WOD 10-9-8-7-6-5-4-3-2-1 Burpee Air Squat Sit Up Overhead Lunge 25/45 (each leg does 10-9-8…) The moon was still out AFTER  [...]

Ok, so it’s really not Missy’s birthday today. It is on Friday, but she won’t be at the gym that day due to a board meeting up at Arapahoe Basin. The weights for this workout are heavy, but Missy can move a metric crap ton of weight so this will be a cake walk for her. Thanks Missy for showing [...]