Wednesday, 11/1/2017

61 days left to accept our 2018 Challenge What are you waiting for? C.- From Guru’s Chest E2MOM for 10 minutes 3 power snatch (75-85%) at 40 past the hour 10 min AMRAP 10 power snatch (95/65) 10 burpees *scale snatches to a weight you can touch and go N.- 5 rounds 1000m row 3 minute...

Tuesday, 10/31/2017

  From Carla’s Chest Happy Halloween Free Kill Cliff or FitAid to anyone wearing a costume Halloween Partner Workout Switch at your discretion Buy in: 400 m Run with pumpkin (med ball), can pass between partners then 100 step ups with pumpkin (20/24)/ partner holds at bottom of squat 75 GHD pass overs with pumpkin (scale to abmat situp with pumkin toss) 50 strict pull ups/ partner must hold dead hang (pumpkin optional) 75 burpee toss with pumpkin (toss first, then burpee, then catch) 100 pumkin squat cleans/ partner holds hollow rock If at any moment you drop your pumpkin, the penalty is 2 burpee broad jump for every offense, as a cash out. * No one left behind: If your team finishes before others are done, split up and join another team (your repswill count toward theirs) until everyone is...

Monday, 10/30/2017

60 days left to accept our $10K Challenge Can you workout 3 days a week in 2018? C.- 3 rounds Not for time of: 10 hip extensions 250 meter row From Guru’s Chest 20 min EMOM Even minutes – 1 wall climb, 10 second hold Odd minutes – 2 deadlifts (225) N.- For Time: 800 Meter Run 100 Sit-ups 800 Meter...

Sunday, 10/29/2017

“DOM” For Time 50 calorie Row Then, 10-9-8-7-6-5-4-3-2-1 Reps of: Squat Cleans (100/75 lb) Handstand Push-Ups Then, 50 Calorie Row The “Dom” Hero WOD was originally posted on marinewod.com on Wednesday, November 18th, 2015. “We are recognizing Dominic Davila for his service and sacrifice. ‘Dom’ was born on July 5th, 1987 in Chicago, IL. He was always very athletic and played sports; baseball being his favorite. In Nov. 2006 Davila joined the Corps and went on to volunteer for 2 combat tours. The first tour was to Iraq in Oct. 2007 and the second was to Afghanistan in May 2009. On July 23, 2009, during his second tour of duty, Davila’s humvee rolled over a 100 lb improvised explosive device. From the blast, Dom lost his right leg below the knee, suffered a talus fracture on his left ankle, a dislocated shoulder, shrapnel to his eyes and most of his body. Davila spent 3 years at Walter Reed Medical Center in DC recovering from the injuries he sustained.” In his own words: “It wasn’t until Dec. 2012 that I found CrossFit. My cousin Anthony had been telling me about CrossFit for awhile now but I thought it was something I wouldn’t be able to do because of my injuries. So I walked into a box that was ran by a fellow 2/8 Marine and haven’t looked back since. Once I started CrossFit, I knew it’s what I wanted to do. Over the past 2 years I have had to learn and adapt to what works for me and my disability. CrossFit has really changed my life and I want...

Saturday, 10/28/2017

We are the home of the $10K Challenge Are you in? C.- From Guru’s Chest E2MOM for 10 minutes 3 squat snatch (75%) at 40 past the hour 21-15-9 bar facing burpees overhead squats (95/65) chest to bar pull up *scale/modify to complete in under 15 min N.- Complete as many rounds as possible in 20 minutes of: 15 burpees 30-calorie...