9/11 WOD

CrossFit

Metcon

9/11 Tribute WOD
Run 1 Mile
11 Box Jumps (36″/24″)
11 Thrusters
11 Burpee Chest to Bar Pull Ups
11 Power Cleans
11 HSPU
11 KBS (2 pood/1.5 pood)
11 T2B
11 Deadlifts
11 Push Jerks
Run 1 Mile

Result Type: Time
Male Rx: 135 lbs
Female Rx: 95 lbs

Never Forget…

4/13/2012 WOD

Timed 400M

WOD:

Run 400M

21 Press

Run 400M

21 Push Press

Run 400M

21 Push Jerk

Run 400M

“Hiding from your weaknesses is a recipe for incapacity and error.”

Attack Your Weaknesses!

4/9/2012 WOD

We hope everyone remembered their burpees this weekend, if not, make them up today!  Burpee challenge Day 8!

Strength:

Thruster

3-3-3+

WOD:

“Death By Barbell”

5 Rounds

15 Deadlifts (135/95)

12 Hang Power Cleans

9 Front Squats

6 Push Jerks

Demo at LaLane Fitness

4/3/2012 WOD

Did everyone get their burpee in yesterday?? If not, no big deal there is still time to sign up for the 100 day burpee challenge! Sign up at the gym ASAP!

Strength:

Push Jerk

3-3-3-3-3

WOD:

12 Minute AMRAP

10 Push Press (95/65)
10 Box Jumps (24/20)

Don’t forget to do your 2 Burpees today!

3/20/2012 WOD

Strength:

Snatch

1-1-1-1-1

WOD:

“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

DT-th.jpg

Enlarge image

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.