Month: July 2010


WOD 7/30/10 Snatch – Find your 1 Rep Max 5 Rounds: 200m Run 10 Snatch (95#/65#) 10 Roll Outs Post Snatch load and time to comments.

Roll Out

WOD 7/29/10 800m Run 5 Thrusters (95#/65#) 600m Run 10 Thrusters 400m Run 15 Thrusters 200m Run 20 Thrusters We share our favorite videos with you guys each week. What are some of your favorites? Post links to comments! Also, post your times; if you’re into that sort of thing.

Boss DJ

WOD 7/28/10 Rope Climb Skill Work AMRAP in 10 Minutes: 20 Wall Ball (20#/14#) 20 Bicycle Crunches 20 Double Unders Post number of Rounds completed to comments. If you were able to climb the rope for the first time today post it to the comments also!

Mean Muggin’

WOD 7/27/10 2 Rounds: 10 Inverted Burpees 20 Deadlift (225#/155#) 30 Overhead Lunges (95#/65#) 40 Sit-Ups We are nearly halfway through the Paleo Challenge. How has your progress been? Post thoughts to comments. After that meet Robert Lee and Cullman Liquidation. Special thanks to Clay for all of the sweet pictures he’s been taking at …

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WOD 7/26/10 Back Squat 5-5-5-3-3 For Time: 20 Back Squats (155#/115#) 100 Push-Ups 20 Back Squats (155#/115#) What Is CrossFit?


WOD 7/22/10 5 Rounds: 3 Front Squat (185#/135#) 5 Handstand Push-Ups 10 Ring Dips One of the greatest things about CFB is the community. If you have any ideas about upcoming events talk to our coaches and members and make it happen!


WOD 7/21/10 As Many Reps As Possible in 20 Minutes: Max Wall Ball (20#/14#) 400m Run Which event from the CrossFit Games would you most like to attempt? Discuss in the comments.

Off The Wall

WOD 7/20/10 Clean & Jerk 2-2-2 3 Rounds: 10 Clean & Jerk (135#/95#) 10 Burpees Need some nutrition information? Check out Mark’s Daily Apple.

Keep Liftin’

WOD 7/19/10 Deadlift 1-10-1-15-1-20 Tabata Dumbbell Snatch (45#/30#) All sets of the deadlift should be heavy and challenging. For the tabata workout you will alternate arms halfway through each interval. Miss the CrossFit Games this past weekend? Check out the results here.