affiliate

Courtesy of Diablo CrossFit

WOD – 9/18/10

For Time:
5K Row

Post time to comments.

WOD – 9/17/10

9-6-3 reps for time of:
165 pound Thruster
Muscle-ups

Post time to comments.

WOD – 9/16/10

Find your 1 rep max Squat Snatch in 7 minutes, then:

For Time:
150 Box Jumps, 24 inch box

Post 1 rep max (Squat Snatch) and time (Box Jumps) to comments.

Congratulations to jD for earning her 1st REAL rip during yesterdays WOD….Nice Job Jackie!!!!

WOD – 9/15/10

“Kelly“

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.

Paul after “Helton”

Your mid WOD and all you can think about is just getting this sucker done. You keep trucking along, because that’s what we do, then you realize…it’s the last round!!! Only 5 more, 4, 3, 2, 1…..DONE!! What happens then? Everyone has their own post WOD moment…what’s yours? 

WOD – 9/14/10

Complete as many rounds as possible in 20 min of:
5 Handstand Push-ups
10 Pull-ups
15 Double-unders

Post rounds completed to comments.

WOD – 9/13/10

Front Squat
5-5-5-5-5

Back Squat
3-3-3-3-3

Post weights for each attempt to comments.

A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

WOD – 9/11/10

“The Seven“

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Post time to comments.

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

WOD – 9/10/10

“Helton“

Three rounds for time of:
Run 800 meters
50 pound Dumbbell Squat Cleans, 30 reps
30 Burpees

Post time to comments.

WOD – 9/9/10

“Fran”
21-15-9 reps for time of:
95 pound Thruster
Pull-ups

Post time to comments.

WOD – 9/8/10

“X Factor“

10-9-8-7-6-5-4-3-2-1 reps of the couplet:

135 pound Squat Clean
Burpees

Post time to comments.