05
28
2014

Uncommon WOD – 052914

CrossFit 1.0 A. Three sets of: Bench Press x 8-10 reps @ 20X1 (Dumbbell or Barbell) Rest 60 seconds Pull-Ups x 6-8 reps @ 2111 Rest 60 seconds Plank from Elbows x 60 seconds Rest 60 seconds B. In teams of two, partners alternate to complete three sets each of: Kettlebell Swings x 20 reps Push-Ups x 15 reps 400 Meter Run CrossFit 2.0 A. Four sets of: Bench Press x 4-6 reps @ 20X1 Rest 90 seconds Single Arm Kettlebell or Dumbbell Row x 8-12 reps @ 2111 Rest 90 seconds B. In teams of two, partners...

05
28
2014

The 6 Stages of a Hero WOD

Memorial Day has come and gone. The weather was hot and the beers were cold. A full day to pay our respects and to honor those who have made the ultimate sacrifice to ensure we wake up each day in a free country. Whatever your viewpoint is on war, politics, etc. we use this day to pay tribute to the men and women in the Armed Forces who have served or are serving still. Being in the CrossFit family, we all know the best way we can show appreciation is to suffer through a recognized Hero WOD. The...