1-31-13 “WLRCF”

Our very own named Wod to celebrate the end of Named Wod January. “WLRCF” 3 rounds for time 30 pull ups 30 kb swings 53/35 30 Toes to Bar Run 400...

1-30-13

SWOD 15 minutes to work up to a 1RM of front or back squat An example rep scheme could look like this: 10 @bb – 5@ 60% – 2@80% – 3 attempts for max lift Jucha’s squat cult- work up to one set of 5 @ 82.5 % WOD: And now for a “WLRCF...

1-29-13

Morrison 50-40-30-20-10 reps: wall-ball shots @20/14LBS, Box jumps @24″, Kettle bell swings @1.5 pood

1-28-13

SWOD: Front squat 3-3-3-3-3 Or Jucha’s squat cult work up to 1×5 @80% Wod: “Forrest” For time 3 rounds: 20 L-pull-ups, scale regular pull ups 30 toes-to-bar, 40 burpees, 800 meter run – use 120 dubs or 360 singles if it is raining outside...

Gamberi Memorial WOD

  The Gamberi Memorial Wod: Sponsored by:   KATV – Breaking News, Weather and Razorback Sports The Gamberi Memorial Wod is a CrossFit Event to honor the 5 soldiers of the 101ST Sustainment Brigade that were killed in action April 16 2011. While serving...