WOD 07/27/2010

Posted by crossfit714 on Jul 26, 2010 in WOD | 0 comments

“Roy“

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

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Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

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WOD 07/26/2010

Posted by crossfit714 on Jul 25, 2010 in WOD | 0 comments

Complete as many rounds as possible in 12 minutes:

30 Overhead Walking Lunge 45 lb plate
15 Ring Dips

*Plate has to be locked overhead with straight arms.
*15 lunges with right leg, 15 lunges with left leg.
*Back knee has to touch the ground to count as a rep.

WOD 07/25/2010

Posted by crossfit714 on Jul 24, 2010 in WOD | 0 comments

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

WOD 07/23/2010

Posted by crossfit714 on Jul 23, 2010 in WOD | 0 comments

“CrossFit Total“

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

WOD 07/23/2010

Posted by crossfit714 on Jul 23, 2010 in WOD | 0 comments

Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
12′ Wall climb
95 pound Overhead squat, 21 reps
12′ Wall climb
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part B. Three rounds for time of:
30 Toes to bar
95 pound Ground to overhead, 21 reps
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part C. Three rounds for time of:
6 foot Wall jumps with burpee, 5 reps
20 ft Rope Climb, 3 ascents
Twelve minute time cap. Score time of completion or reps completed within the cap.