WOD 19MAR12

Three rounds for time of:
Row 500 meters
20 GHD sit-ups
30 foot Sled Rope pull, 150lbs

Post time to comments.

WOD 16MAR11

Complete as many rounds and reps as possible in 12 minutes of:

15 Wall ball shots, 20 pound ball
9 Double-unders
3 Muscle-ups

Post your rounds and rep

WOD 15MAR12

"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

Post your time:
Rivet: 25:10
Schober: 25:10
TFW: 23:57
King: 25:57
Soto: 32:38
Q: 33:47

WOD 14MAR12

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

Post rounds and reps
Gifford: 5rds (Rx)
Schober: 4rds+15BJ+6PP (Rx)
King: 6rds
Rivet: 4rds+15BJ+4PP
Reineke:5rds
Harris:6rds
Myers:6rds
Watson:5rds
Soto:4rds

WOD 13MAR12

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

Post your reps:
Rivet:76, King:73, Henry:50, Creamer:64, Harris:60, Myers:50, Schober:70, Watson:63

Compare with CrossFit Games

10-12 MAR 12

REST
We'll resume class on Tuesday. 0600 at CFH


Camp Courtney, Okinawa visit.

21 FEB 12-09 March12

Checkout the HQ's WOD and Crossfit Game site. We will resume the classes after the exercise.


Don visits crossFit Oahu.