Posts

WOD 2/22/11

50 GHD Sit Ups for time Zercher Grip Squat- 5/5/5/3/3/3 5 RFT of: 20 Burpee/ 10 Dead Hang Pull Up

Rest Day 01/13/11

CrossFit 718's Fran [youtube=http://www.youtube.com/watch?v=PGh_G_LDA70&fs=1&hl=en_US]  

WOD 01/12/11

9 min Light Jog + 2 min rest 6 RNFT of 5 Push UP 5 Air Squat 5 Sit UP + 3 min rest + PVC Dislocate 2 min Pull Up Practice 3 min Thruster Practice FRAN- 21/15/9 RFT of: Thrusters (M;95lbs/F;65lbs)/Pull Ups        …

WOD 11/15/10

  Shoulder Press 5-5-5-5-5 Find a heavy 5RM "Helen" 3 rounds for time of: 400 meter run 21 KB swings 12 pullups (ring rows) How did you get started with us?  Tell us your story! Post time and weights and stories to…

Deadlifts

    WOD 11/02/10 Deadlift 3-3-3-3-3 Work up to 75% - 85% of 1RM 4 Rounds For Time of: 10 ring pull-ups 15 push press 45lbs 20 kettlebell swings (american) 25 abmat sit-ups Post weight and time to comments Courtesy of CrossFit…