Monday, July 21, 2014

Tuesday, July 22, 2014

4 RFT:

160 M Bike Sprint
15 Russian KB Swings 70/53
160 M Bike Sprint
15 Snatches 135/95

Advanced notice for Tuesday, July 29, 2014

FYI Tungsten CrossFitters!!! 

TUESDAY'S WOD is mountain bike appropriate. 

Bring your own or use one of ours:-)

Sunday, July 20, 2014

Monday, July 21, 2014

10 RFT:

10 Air Squats
10 Box Jumps 24/20
10 Push-ups
10 Body Rows
10 HSPU
10 Pull-ups
10 Abmat Sit-ups
10 Full ROM GHD

30 Min. Time Cap


Thursday, July 17, 2014

Friday, July 18, 2014

Oncore! Obstacle Course!

Wear shoes/clothes you don't mind getting wet and dirty!


Tuesday, July 15, 2014

Wednesday, July 16, 2014

20 Min AMRAP of Thruster Love

20 DU
10 Toes through Rings
2 Thrusters

Each round add 2 Thrusters so,

Round 2

20 DU
10 Toes through Rings
4 Thrusters...

Monday, July 14, 2014

Tuesday, July 15, 2014

WOD: "Perfectly Paired"

Deadlift/Barbell Roll-out

Bench Press/Body Row

Clean/Power Snatch

Medball Shots/Ball Slams

Tabata format: alternating lifts in set. 

1 minute rest between stations.