Monthly Archives: July 2014

//July

July 2014

WOD 07/31/14

2014-07-31T05:56:54+00:00

  WOD 07/31/14 4 Rounds of: 8  Deadlifts (225#/155#) 12 Bar Facing Burpees 16 Kettlebell Swings (53#/35#)

WOD 07/31/142014-07-31T05:56:54+00:00

WOD 07/30/14 Hero WOD “Danny”

2014-07-31T05:52:58+00:00

Hero WOD 07/30/14 "Danny" Complete as many rounds in 20 minutes as you can of: 30 Box Jumps (24/20) 20 Push Press (115#/80#) 30 Pull-ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer [...]

WOD 07/30/14 Hero WOD “Danny”2014-07-31T05:52:58+00:00

WOD 07/29/14

2014-07-29T05:38:56+00:00

  WOD 07/29/14 Strength: Max Effort Back Squats (115#/80#) Conditioning: 15-12-9-6-3 reps for time of: Weighted Abmat Situps (20#/14#) Clean and Jerk (135#/95#) Push-up  

WOD 07/29/142014-07-29T05:38:56+00:00

WOD 07/28/14 “Nancy”

2014-07-29T05:13:42+00:00

  WOD 07/28/14 "Nancy" 5 Rounds for time: 400m Run 15 OHS (95#/65#)

WOD 07/28/14 “Nancy”2014-07-29T05:13:42+00:00

WOD 07/24/14

2014-07-24T05:26:24+00:00

  WOD 07/24/14 Strength 15mins to find a 3RM Front Squat Conditioning 5 Rounds of: 14 Kettlebell swings (54#/35#) 7 Pull-ups

WOD 07/24/142014-07-24T05:26:24+00:00

WOD 07/23/14

2014-07-23T05:32:35+00:00

  WOD 07/23/14 5 Rounds for time of: 400m Run 20 Abmat Sit-ups

WOD 07/23/142014-07-23T05:32:35+00:00

WOD 07/22/14

2014-07-22T06:10:04+00:00

  WOD 07/22/14 Seven rounds for time of: 7 Push Jerk (155#/105#) 7 Chest to bar pull-ups 7 Burpees  

WOD 07/22/142014-07-22T06:10:04+00:00

WOD 07/21/14

2014-07-21T05:42:35+00:00

  WOD 07/21/14 Saw this on CrossFit Mayhem and thought it looked fun 20 min amrap: 3 hang cleans (185/115) 6 ring dips 9 box jumps (30/24) 27 double unders

WOD 07/21/142014-07-21T05:42:35+00:00

WOD 07/18/14

2014-07-18T05:26:41+00:00

Click link if you wanna see a Beast Over Head Squat Strength: 12 min to Find a Overhead Squat 1 Rep Max Conditioning: 3 Rounds for Time: 7 Pull-ups 14 Burpees 7 Handstand Push-ups 14 Burpees

WOD 07/18/142014-07-18T05:26:41+00:00

WOD 07/15/14 “Justin’s 28th Birthday WOD”

2014-07-15T06:27:26+00:00

WOD 07/15/14 Happy Birthday to one of Grove CrossFit's first athletes, Justin Burgher, who started with us in our garage. Justin's 28th Birthday WOD 7 -Hundred Meter Row 14- Shuttle Runs 5-10-15 19 -Clusters (115#/85#) 86-Bar Over Jumps 28- GHD Raises

WOD 07/15/14 “Justin’s 28th Birthday WOD”2014-07-15T06:27:26+00:00