Thursday 7-27-12

A. Overhead Squat 3x3x3x3x3
B. 5 Rounds for Time of:
5 Cleans
10 Bar over Burpees
Run 200m 


Travis doing a Muscle-Up


Monday 4-3-2012

“CrossFit Total” 
Max Strict Press
Max Back Squat
Max Deadlift


Wednesday 11-09-2011

A: Deadlift 3 x 3 x 3 x 3 x 3 x 3 (85% of 1rm)

B: For time complete 8 rounds of:

5 Cleans
10 Pull-ups
15 Box Jumps

Play Youtube VideoTrina doing Power Cleans

Wednesady 10-05-2011

A: Skill Work; Double unders

B: 3 Rounds for time of:

30 Back Squats
Sprint 400m

Chris Lohman did a modified version of the WOD. He did 3 rounds of 30 Back Squats and 400m row in full Fire Fighter gear.

Play Youtube VideoChris Lohman: WOD in Fire Fighter Gear