The WOD

Featured / 21.07.2012

“Rahoi” AMRAP in 12 minutes 12 Box Jumps 24” 6 Thrusters M95/W#65 6 Bar Facing Burpees U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
Featured / 18.07.2012

CrossFit Baseball: Divide class into 2 teams. Game is 20 minutes Home plate: 2 Forward Rolls Run to Hammersmith and back. 1st Base:  10 Parallel Jumps Run to Hammersmith and back. 2nd Base:  10 Cal Row Run to Hammersmith and back. 3rd Base:  10 Push-Press #95/#65 Run to Hammersmith and back  
Featured / 16.07.2012

 CrossFit Baseball: Divide class into 2 teams. Game is 20 minutes Home plate: 2 Forward Rolls Run to Hammersmith and back. 1st Base:  10 Parallel Jumps (Over and Back is 1) Run to Hammersmith and back. 2nd Base:  10 Cal Row Run to Hammersmith and back. 3rd Base:  10 Push-Press #65/#45
Featured / 14.07.2012

“Morrison” For Time 50-40-30-20 and 10 rep rounds of: Wall ball shots, 20/14 Box jump, 24 inch box Kettlebell swings, 24Kg/16Kg U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of...