04.23.13

WOD
 
5 Rounds
50 Double Unders  (150 Singles)
25 Kettle Bell Swings 35/53
10 Push Press 65/95 

04.22.13

WOD
 
3 Rounds
5 Pull Ups
10 PushUps
15 Squats
2 Bear Complex

Jumping the weight......

 

04.20.13

WOD
 
6 Rounds  
5 Deadlifts 65/95
10 Power Cleans 65/95
15 Thrusters 65/95
20 Situps

04.19.13

WOD
 
3 Rounds-Partner WOD
400m Run 3x

(While Partner runs, the other person does an Amrap of exercises below until they return)
5x Push Ups
5x T2B
5x Box Jumps 20/24

04.18.13

WOD

15 Min Amrap
6 Sumo Deadlift High Pull 65/95
6 Wall Balls 14-9ft/20-10ft
6 Burpees
6 KB Swings 35/53

Box Rules of Conduct!

If you come to GasCity Crossfit, here is a little reminder. Please read this over!!!! Follow these simple rules of conduct and we will have a happy and positive community!!!

04.17.13

WOD

Find Your 1 Rep Max
Back Squat

50-40-30-20-10     
Walking Lunges
Sit Ups