Time to Move

Dean and David going all out on the Concept 2s.

WOD
Annie are you OK?
For time: 21-15-9
Row
75 lb Sumo DL High Pull
20 lb Med Ball Clean
75 lb Thruster
20 lb Wall Ball
Burpees

Posted by Michael

Core strength!

Placing a rolled up a Yoga Mat or Towel underneath your lumbar curve is a great way to maintain mid-line stabilization while doing sit-ups. Doing this combined with plank holds will increase core strength very quickly and will tremendously increase your ability do improve on overhead lifts as well as Olympic lifts.

WOD
As many Rds. in 20 minutes:
7 - 95lb Overhead squats
7 - Pull-ups
7 - Ring Dips

Posted by Michael

Releasing Tension

Rageball is just the excercise to get forget about all the other stresses that life may bring.

WOD
30-20-10
Rageball
Kettlebell Swings
Pull-ups

Posted by Michael

CF In the Morning!

Carey's AM classes "gettin some!" Nice!

WOD
5 Rds for Time:
20 KB Swings
250 M Row
20 Box Jumps
250 M Run
20 Pushups

Posted by Michael

The Fittest Games Begins

Julie of CF Central and Mike of Crossfit Rockwall off and running as the First ever CF Central Fittest Games Event gets launched off.

WOD
Roaming Phat Cindy
As many RDs in 20 Minutes:
400 M Run
5 Pull-ups
10 Push-ups
15 95lb Squats

Posted by Michael

The Snatch

Jevon, Crystal, Brendan, Pete, and Ron showing getting their hips down low as the catch the Snatch.

WOD
For Time:
30 X 135 lb Snatch

Posted by Michael

All You Got!

Crossfit Forces you to Give your all. Giving it your all forces you to get even better.

WOD
5 Rounds
Jumping Pull-ups to Failure
Jumping Ring Dips to Failure
Rest one minute

Posted by Michael

Burpees, Thrusters and Swings?!?!

WOD

5 Rounds for time

5 Burpees

10 Situps

15 Thrusters

20 KB Swings

Posted by Michael

The 13 Lifts of Death

WOD
For Time:
13 DeadLift
13 Dumbell Bench
13 KB Squat Cleans
13 DB Shoulder Press
13 DB Lunges
13 Dips
13 Overhead Squats
13 HandStand Pushups
13 Pull-Ups
13 Thrusters
13 Pushups
13 Renegade Rows
13 Power Shrugs

Posted by Michael