Category: Workouts

9:00 a.m. – Noon
Members: You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.

10:00 a.m. – Noon
Foundations

CrossFit Workouts

2011-01-14 WOD

Seven rounds for time:
– 3 Front squat (185/135)
– 7 L Pullups

Tags Pullup, Squat

Underground Strength Workouts

2011-01-13 WOD

Four Rounds
1a. 6 KB Snatch & Press
1b. 6 Deadlift

Four Rounds
2a. Max Ring Pushups
2b. 12 KB Swings

Four Rounds
3a. 100′ Tire Drag
3b. 10 Knees to Elbows

Tags KB Swing, Knees to Elbows, Press, Pushup, Snatch, Tire Drag

CrossFit Workouts

2011-01-12 WOD

Split Jerk
1-1-1-1-1-1-1 reps

Tags Jerk

Community CrossFit Events Workouts

2011-01-11 Special Event: “Bear Shark” Hero WOD

Post author By CrossFitMGM
Post date January 11, 2011
6 Comments on 2011-01-11 Special Event: “Bear Shark” Hero WOD

Join us this evening at 7 p.m. for the “Bear Shark” Hero WOD (Facebook Event) in honor of Staff Sgt. Matthew N. Ingham, Cpl. Jamie R. Lowe, and Cpl. Nicholas K. Uzenski who were killed in action January 11, 2010 while supporting combat operations in Afghanistan.

These were members of the 3rd Reconnaissance Battalion, 3rd Marine Division, III Marine Expeditionary Force in Okinawa, Japan that included Josh and Jason Ingham, owners of CrossFit Ragnarok in Jacksonville, Florida.

This WOD will come up on the CrossFit.com main page in the future. The workout can be modified and scaled for each participant.

WOD -“Bear Shark”

9-15-21:
– Kettlebell Swings (1.5 pood)
– Thrusters (115lb)
– DeadLifts (275lb)
– 600m Run