June 12, 2013
Skill: Double-unders (5 minutes) Hero WOD: Danny 20 min AMRAP: 30 Box Jumps (24/20) 20 Push Press (115/75) 30 Pull-ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on…
June 11, 2013
21-15-9 Overhead Squats (OHS) (75/45) Deficit Pushups (hands on 45 lb plates) 750m Row 9-15-21 Power Snatch (75/45) Push Press (75/45)
June 10, 2013
3 Rounds: 10 Squat Cleans (155/95) 15 Box Jumps (30/24) 20 Toes to Bar
June CrossFitter of the Month: Jessica D’Angelo
June's CrossFitter of the Month is Jessica D'Angelo. Jess has been with us from the beginning and has been a great addition. Jess is a great athlete, but more importantly she…
June 7, 2013
21 Overhead Squats (OHS) (95/65) 42 Pull-ups 15 OHS 30 Pull-ups 9 OHS 18 Pull-ups SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq.…
Thursday, June 6th
"Ron" 5 Rounds: 12 Power Cleans (155/105) 22 Box Jumps (30/24) 12 Chest to Bar Pull-ups
June 5, 2013
Push-up Test (1 minute) Sit-up Test (1 minute) Rest 1 minute 6 minute AMRAP: 6 Handstand Push-ups 20 Double-unders 6 KB Swings (70/45) Rest 1 minute 6 minute AMRAP: 6…
June 4, 2013
10 Rounds: 3 Deadlifts (315/205) 6 Box Jumps (30/24) 100m Sprint
June 3, 2013
400m Run 20 Pull-ups 35 Squats 400m Run 20 Toes to Bar 35 Push Press (95/65) 400m Run 20 KB Swings (70/45) 35 Situps 400m Run