• 20 min AMRAP: 5 pull ups 10 push ups 15 squats *count rounds completed in 20 mins         Paul Mc  17 + 4 push ups

  Cindy

  April 23, 2014
•                 A real nice Crossfit benchmark workout: “Barbara” 5 rounds of: 20 Pull ups 30 [...]

  Oh Barbara!

  April 19, 2014
• 4 Rounds for time: 250 meter Row 25 push-ups Heavy Bag carry 400ft. 10 Thrusters (95#) MC-15:50 AN-19:45 CT-19:00 (about)

  Force it!

  April 17, 2014
• With a partner complete 4 rounds of: Row 1,000 Meters Rest (partner rows 1,000) Reset rower each round and record times for each row.

  4 for 4

  April 16, 2014

• WARM UP-2500 meter Row 15 min AMRAP 25 burpees 50 Double Unders (100 singles) MC: 8 rounds + 8 burpees

  Burpees and Double Unders

  April 11, 2014
• 4 Rounds for time of: 800 meter run 25 1 armed DB snatch (45#) 25 Push-ups 25 Push Press (95#) Snatches are done alternating every rep. Mc-30:15

  Up-Down-Dirty

  April 11, 2014
• Captain Hall thought it would be fun to make up a “long” workout.  What he put together is not merely a workout but a standard for [...]

  The long Hall way

  April 6, 2014
• 400 Meter run 30 wall balls. (20#) 30 box jumps (24″) FIVE Rounds for time MC- 24:30 30 burpee penalty if you get a call!

  Kelly

  April 5, 2014

• 

  4 For Fun!

  April 4, 2014
• 20 Min. AMRAP of: 250 Meter Row 20 Push-ups (nipple touch and arms locked out at the top) 10 Thrusters 95# MC- 6 rounds + Row + 14 push-ups

  Abominable!

  April 3, 2014