5-31-11 WOD

AMRAP 4
10 Wall balls
10 Push ups

Rest 2 min then repeat 3 times

5-30-11 WOD

Run 3K

Post time in comments

5-28-11 WOD

AMRAP 10

15 Knees to chest
10 Box jumps
5 Burpees

"MURPH"

Run 1 Mile
100 Pull ups
200 Push ups
300 Squats
Run 1 Mile

If you have a 20 lb vest or body armor wear it.


Modify as needed

5-26-11 WOD

Themed Thursday!!!!!!

Strong Man Competition

5-25-11 WOD

3 Rounds (not for time)

7 Dead Lifts
5 Back Squats

5-24-11 WOD

"Cindy"
AMRAP 20

5 Pull Ups
10 Push Ups
15 Squats

5-23-11 WOD

21-15-9

Push Press
Box Jumps

5-21-11 WOD

Deadlift 85% of one rep max

5-5-5-5-5

5-20-11 WOD

5 Burpees
20 kb swings
5 burpees
20 pushups
5 burpees
20 squats
5 burpees
Run 400 m
5 berpees
20 ring rows

5-19-11 WOD

5 Rounds for time:

10 Back squats
Row 350m


Also check out the video we put at the bottom of the page, inspiring and fun.

5-18-11 WOD

Pull Up Practice/ Skill Work

5-17-11 WOD

4 Rounds for time:

Row 500m
15 MB cleans
20 Sit ups

5-16-11 WOD

3 Rounds for time

20 Back squats #135
50 ft bearcrawl

5-14-11 WOD

Tabata Run

Sprint 20 sec rest 10
Repeat 8 times.
Total distance run is your score post it to comments

5-13-11 WOD

For time:

30 kb swings
Run 400m
30 pull ups
Run 400m
20 kb swings
Run 400m
20 pull ups
Run 400m

5-12-11 WOD

Skill Work:

Cleans both with MB and Bars

5-11-11 WOD

AMRAP 10

20 Double Unders
10 Burpees

5-10-11 WOD

Push Press:

7-5-3-5-7

5-9-11 WOD

AMRAP 15

10 Deadlifts
12 Push ups
15 Box jumps

5-7-11 WOD

Run 400 m
21 Thrusters
Run 800 m
15 Thrusters
Run 400 m
9 Thrusters

5-6-11 WOD

Practice supporting your self up on the rings. If you have ring dips practice making them smoother, if you have muscle ups practice making them more efficient.

Then do 3 Rounds for time:

15 Ring dips
50 ft walking lunge
20 mt climbers

5-5-11 WOD

Front Squat:
5-5-5-5-5

5-4-11 WOD

5 Rounds for time

15 Box jumps
15 Knees to elbow
15 MB cleans

5-3-11 WOD

Row 3k
or
Run 5k
or
Bike 10 miles
or
Swim 1/2 mile

Dont be that girl !!!!!

http://crossfitrelentless.com/2011/05/the-scourge-of-the-trend-of-being-skinny-fat/


This is a article written by the owner and head coach at CrossFit Relentless in West Hartford (absolutely incredible box must check it out). His article puts into words something that CrossFit gyms see everyday and I promise you nothing scares us more then the fact people are ok with this kind of fitness.

5-2-11 WOD

AMRAP 15

30 Bar facing burpees
10 OHS
5 Pull ups