• 100623 Wednesday

    100623 Wednesday

    The Concept2 Rower – Part One from Patrick Cummings on Vimeo. The Concept2 Rower – Part 2 from Jon Gilson on Vimeo. WOD In 6 minutes complete 500m row 400m run Max rep double unders Rest exactly 3 minutes and repeat for 3 total rounds. Your score is your total number of completed double unders. […]

  • 100622 Tuesday

    100622 Tuesday

    Message from MSgt. Chad Caden: “Senior Airman Ben White USAF Pararescuemanwas killed two weeks ago in Afghanistan, on his first deployment as a Pararescue Jumper. He is from Johnson City, TN and was put in the Air Force by my good friend Tsgt Sellner. I had spoken with Ben a couple of times, when he […]

  • 100621 Monday “Bronco”

    100621 Monday “Bronco”

    Strength/Skill Work: Box jumps 5-5-5-5-5 Work on landing softly and increasing height while staying in control! WOD Complete4 rounds of the following: As many rounds as possible in 2 minutes of: 5 burpee dumbbell deadlifts 10 box jumps 30 secondsrest As many rounds as possible in 2 minutes of: 5 pull-ups 10 squats 30 secondsrest […]

  • 100620 Some Diet Details

    100620 Some Diet Details

    Many folks are changing their diets from the typical American to a more hunter-gatherer, paleolithic diet based largely on unprocessed, fresh, local meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar. Our biggest success stories thus far are due in part to the individual dedication and consistency to changes in this direction. […]

  • 100619 Saturday “Franzilla”

    100619 Saturday “Franzilla”

    CrossFit Southeast Women’s Comp from Boomer Alred on Vimeo. Strength/Skill Work: Shoulder Press WOD 21 Front squats 21 Pull-ups 15 Push-press 15 Pull-ups 9 Thrusters 9 Pull-ups For time.

  • 100618 Friday “Sit ‘n Slam”

    100618 Friday “Sit ‘n Slam”

    Strength/Skill Work:Deadlift WOD As many rounds as possible in 12 minutes of: 4 sit-ups 4 ball slams 200 OR 100m sprint 8 sit-ups 8 ball slams 200 OR 100m sprint 12 sit-ups 12 ball slams 200 OR 100m sprint 16 sit-ups 16 ball slams 200 OR 100m sprint… So, just to clarify you are adding […]

  • 100617 Thursday

    100617 Thursday

    WOD 200m run 30 kettlebell swings 400m run 20 dumbbell push press (45/25lbs) 800m run 20 dumbbell push press 400m run 30 kettlebell swings 200m run For time. Strength/Skill Cash-out Ring dips: 5-5-5 work to add weight or reduce assistance with bands

  • 100616 Wednesday “The Hilt”

    100616 Wednesday “The Hilt”

    Strength/Skill Work Squat clean: spend 10 minutes working towards a 1 rep max WOD 21-15-9 squat cleans (70% of max squat clean not to exceed 135/95lbs) burpees For time. This workout was last completed on 090812.