07.09.09: Daily WOD

The 2009 Games start this Friday! Check CrossFit HQ for updates!

Dual Mod ~ MG

[CrossFit HQ Main Site WOD]

Four rounds for time of:

Run 400-Meters

50 Air Squats

*I encourage you to post individual times to the CF HQ site

07.08.09: Daily WOD

You wanted heavy, you got it! Paul @ 415lbs and a P.R. Not to mention all of the "heavyweight" women lifters today topping the 200 mark: MK @ 225lbs, Hip Kitty @ 210lbs, A-Bomb @ 205lbs, and Kary @ 203lbs AND everyone that hit a P.R. which seemed to be ... um, EVERYONE?!?! CrossFit gets you strong, period.



Hip Kitty, MK and Smack celebrating their one year anniversary with CrossFit Fort Myers by knocking out some heavy presses ... "Active Shoulders!!!"

Single Mod ~ W

H-E-A-V-Y Deadlifts

1-1-1-1-1-1-1

Warm-up appropriately and push for a new 1-RM!

07.07.09: Daily WOD

Thrusters from Hell!!!!!!!

Triple Mod ~ MWG

AMRAP in 15 minutes of:

*Row 500-Meters [once]

15 KBS @ 16K/24K

10 Box Jumps @ 20"

5 Pull-Ups

*Clock starts with the Row. After completing the row you have the remainder of the time to complete as many rounds as possible of KBS/Box Jumps/Pull-Ups