4rft

CrossFit WOD- 180510

“Blake” Hero WOD U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations… Read more »

CrossFit WOD- 180405

Just out for a row with friends, nbd.   4RFT (retest of 1/11/18) 500m Row 15 Floor press (135/95) Rx+: 155/110   “Advice is what we ask for when we already know the answer but wish we didn’t.” — Erica… Read more »

CrossFit WOD- 180314

It takes consistency to move forward toward goals.   4RFT 400m Run 10 ea KB Snatch (24/16) 20 Total Goblet Lunge (24/16)   “Failure will never overtake me if my determination to succeed is strong enough.” -Og Mandino

CrossFit WOD – 170801

Warming up the muscles will allow you to not only work more efficiently, but more safely. So don’t skip the warm-up, unless of course you mean you’re skipping (for) the warm-up. 😉   MetCon 4 RFT 400m Run 25 Ring… Read more »

CrossFit WOD – 170714

Swinging with friends on a Friday.   MetCon 4RFT 200m Run 20 Russian Swings (32/24) 20 Pull-ups *16min Cap   “I am not a superhero. I am just playing one in my own life.”- Tony Garcia  

CrossFit WOD – 170612

Great way to start the week is playing with friends.   MetCon 4RFT 500m row/400m run 20 BB Push Press (75/55) *16min cap **RX+: 95/65 (retest from 3/7/17)   “Being responsible sometimes means pissing people off.” Colin Powell  

WOD the 13th – 151113

Oompa Loompa pushups!   What is one thing that you are working on?  One thing that you want to accomplish before the end of the year? Here’s mine:  my goal is to hit a 210# Snatch and 250# C+J. So,… Read more »