Take a moment and say a prayer for the soldiers in harm’s way. Celebrate the lives of those who fought and died for our freedom. Running “Josh” 21 Overhead Squats (95/65)42 Pull-upsRun 400m15 Overhead Squats30 Pull-upsRun 400m9 Overhead Squats18 Pull-upsRun 400m Post time to comments Compare to 14 AUG 09Read More

“Annie” 50-40-30-20-10 Double Unders (4:1 singles) Sit-ups Post time to comments Compare to 30 JUL 09Read More

“Cindy” AMRAP in 20 minutes 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” AMRAP in 20 minutes 5 Handstand Push-ups 10 Pistols 15 Pull-ups Post WOD choice with total number of completed rounds to comments Compare to 15 JUL 09Read More

“NASCAR” Run 800m 40 Push-ups Run 800m 40 Sit-ups Run 800m 40 Squats 2 rounds for time Post time to comments Compare to 24 JUL 09Read More

Back Squat 5-5-5-5-5 Post max load to comments Compare to 11 JUL 09Read More

“Memory Lane” 3 rounds for time 21 Knees to Elbows **21 Kettlebell Swings (45)21 Push-ups21 Box Jumps (20)21 Sit-ups (unanchored)21 Walking Lunges (each leg)21 Double Unders (4:1 singles) Post time to comments **If you cannot do them properly, use one of the modifications. Mod 1 is a 1.5:1 (31). Mod 2 is a 2:1 (42)....Read More

Me in 1995, third from left, on the bottom! 🙂 Squat Cleans3-3-3-3-3 Post max load to comments Squat cleans are “full squat”. Meaning, you catch the load in the full squatted position. Watch this video- http://media.crossfit.com/cf-video/CrossFit_Annie1RMClean.wmvRead More

3 rounds for time 50 Box Jumps (24″) 30 Pull-ups 20 Deadlifts (185/125) Post time to comments Compare to 23 MAR 09Read More

“Michael” Run 800m 50 Back Extension 50 Sit-ups 3 rounds for time Post time to comments Compare to 04 MAR 09Read More

“Karen” 150 Wall-Ball Shots (20) For time Post time to comments Compare to 23 APR 09Read More