Sunday the 1st of February, 2009


Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments

Friday the 30th of January, 2009


Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Wednesday the 28th of January, 2009

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

For those not proficient with this lift, you will learn the thruster and then apply it to a non-max-lift WOD.

Here is a LINK to the CrossFit main page for a good demo of the thruster.