dig it!
Jul 242010
It’s back! The leg destroying WOD that we all love!
Green Mile
(“walkin’ the mile; walkin’ the GREEN mile!”)
60 Squats
50 Box Jumps
Med ball weighted lunges. Length of the box x2
50 Box Jumps
60 Squats
Jul 232010
As many rounds as possible in 20 min of:
Run 400M
Rest up to the time it took to run the last 400.
Post rounds to comments. Good thing this WOD was in the morning!
Jul 222010
News!
For those of you that signed up in the Box for the MudRun:
Teams are registered. Go to Registration and click on the green button.
Choose “Civilian 5 Person Team Member” and register choosing one of our three teams from the drop down box:
CrossFit Lithium (2 spaces left! at Sun 7AM)
Muddy Pups (full!)
Muddy CrossFitters (full!)
Get Some!!!
From the 2010 Games…
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
We scaled it down two levels. Post that scaling and time to comments.
Jul 212010
As many rounds as possible in 7 minutes of:
7 Deadlifts (315/205 lbs)
Sprint 20 M
14 Pistols
21 Double Unders
Sprint 20 M
Post scale and rounds to comments!
Jul 202010
Push Press
3.3.3.3.3
Go Heavy!
Post weights to comments.
Jul 192010
Joshie
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time and scale to comments.
These are squat not power snatches.
