known as the Battle of Roberts Ridge, after the first casualty of the battle, Navy SEAL Neil C. Roberts. Strength/MetCon With a Partner, “Roberts Ridge” 10 C&J (185/115) 20 AmSw (32/24) 30 Th (95/65) 40 C2B 50 Burpee Over Bar 60 WB (20/14)… Read more »

CrossFit WOD – 160728

Make sure daily maintenance of your body is on your list of things to do.  You don’t just stay healthy and fully functioning on accident…   Modified Masters Event #1 For Time 8 Deadlifts (315/220) 40 Ab Mat Situps 80… Read more »

CrossFit WOD – 160502

    MetCon For Time 12 Deadlifts (95/65) 12 Power Cleans (95/65) 12 FSQ (95/65) 12 Push Press (95/65) 12 FSQ (95/65) 12 Power Cleans (95/65) 12 Deadlifts (95/65)   *12min Cap   Goal? Hang onto the bar!

CrossFit WOD – 160420

A little bit of rain never hurt anybody.  And hey, grass is going to look greener out the other side, right?   Strength/Skill 5 x ME Handstand Pushups   *2min rest b/n rounds   MetCon For Time 50 Calorie Row… Read more »

CrossFit WOD – 160321

Aaron has been diving into this thing head first and doing a fantastic job! Great job, buddy!   MetCon For Time 10 Deadlifts (135/95) 10 Power Cleans (135/95) 10 Push Jerks (135/95) 10 MU’s 100 DU’s   *10min Cap   Back… Read more »

CrossFit WOD – 160106

Looks like Jenn is picking stuff up and putting it back down again.  Awesome!   MetCon 2 Rounds for Time:   HSPU Power Cleans (115/80) T2B BB Front Rack Reverse Lunges (115/80) Lateral Hops Over BB   *30 reps of… Read more »

Pistol Chipper – 151226

Great pose, Dr Heck!  And who is that dashing man in the picture?   Strength/Skill Pistol Squats   MetCon For Time: 10 Cal Row 10 Wall Balls (20/14) 10 Burpees Over Rower 20 MB Cleans (20/14) 10 Burpees Over Rower… Read more »

Chip, Chip, Chipper-oo – 150925

Our own David getting in some back squats.  100 back squats, to be exact…   Today isn’t necessarily a strength workout. It is, however, a heavier MetCon.  This type of WOD is my Kryptonite, not sure about anybody else. We’ve… Read more »

Let’s keep it chip, chip, chipper – 150817

If you don’t like them before, you better at least tolerate them today.   The statement “go long every once in a  while” applies for today. You should be able to get all this work done before the 20 minute… Read more »