I tried to give you everything...

"Nate"
20 Min/AMRAP
2 Muscle Ups
4 HSPU
8 KB Swings 2/1.5 pd


Post rounds and thoughts to comments.


This is a HERO WOD - treat it as such, with respect.

1 Muscle Up = 3 Pull Ups + 1 Ring Dip 


In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. 

We have moved our Friday Get-Together to Saturday to coincide with our "Murph' WOD described below.

Are you coming!?

Save the date and join in on the fun!!

We're having a Community WOD on Saturday June 26, 2010 in honor of a fallen soldier

Lt. Michael Murphy @ our Williamstown Box @ 9:30am.  It will be aceremonious WOD and will start at our 'original' box (the garage) and endat the new one!  We're hoping you can all make it!  We plan on having a BBQ afterwards and some refreshments.  This will be our unofficial opening and wanted to extend the invite to all of our current athletes and friends.  Feel free to participate in the WOD, the cheering, the BBQ and/or the refreshments!!

Let us know your intentions and looking forward to having you all there!!

Waiting for some words to jump at me...

Skill:
Front Lever
1-1-1-1-1
Work on progressions, ice-cream makers and working from the top down.
(Last completed 12/10/09)


WOD:
"The Dynamic Duo"
For time:
10 Thrusters 115/75lb
25 Double Unders
8 Thrusters

25 Double Unders

6 Thrusters

25 Double Unders

4 Thrusters

25 Double Unders

2 Thrusters

25 Double Unders

Post time and thoughts to comments.

We have moved our Friday Get-Together to Saturday to coincide with our "Murph' WOD described below.

Are you coming!?

Save the date and join in on the fun!!

We're having a Community WOD on Saturday June 26, 2010 in honor of a fallen NAVY

Lt. Michael Murphy @ our Williamstown Box @ 9:30am.  It will be a ceremonious WOD and will start at our 'original' box (the garage) and end at the new one!  We're hoping you can all make it!  We plan on having a BBQ afterwards and some refreshments.  This will be our unofficial opening and wanted to extend the invite to all of our current athletes and friends.  Feel free to participate in the WOD, the cheering, the BBQ and/or the refreshments!!

Let us know your intentions and looking forward to having you all there!!

My saddle's waiting...

"Jeffrey"

8 Rds

20sec/10sec

Tabata Push Ups

(rest 10 sec)

then start immediately:

5Rds

7 Snatch 95/65lbs

10 Pull Ups

(Last comleted 2/13/10)

Post tabata score and time to comments.

We have moved our Friday Get-Together to Saturday to coincide with our "Murph' WOD described below.

Are you coming!?

Save the date and join in on the fun!!

We're having a Community WOD on Saturday June 26, 2010 in honor of a fallen soldier

Lt. Michael Murphy @ our Williamstown Box @ 9:30am.  It will be aceremonious WOD and will start at our 'original' box (the garage) and endat the new one!  We're hoping you can all make it!  We plan on having a BBQ afterwards and some refreshments.  This will be our unofficial opening and wanted to extend the invite to all of our current athletes and friends.  Feel free to participate in the WOD, the cheering, the BBQ and/or the refreshments!!

Let us know your intentions and looking forward to having you all there!!

Happiness is the answer...

"The Quad"
4 Rds
6 Deadlifts 135/95 lbs
6 Hang Power Cleans 135/95lbs
then:
4 Rds
10 V-Sit Ups
10 Walking Lunges 45/25lb plate overhead


Post time and thoughts to comments.


V-Sit Up - Body starts out flat and fully extended w/ arms above head.  Fold your body in half so your hands touch your toes.  Rinse and repeat.

We have moved our Friday Get-Together to Saturday to coincide with our "Murph' WOD described below.

Are you coming!?

Save the date and join in on the fun!!

We're having a Community WOD on Saturday June 26, 2010 in honor of a fallen Navy

Lt. Michael Murphy @ our Williamstown Box @ 9:30am.  It will be a ceremonious WOD and will start at our 'original' box (the garage) and endat the new one!  We're hoping you can all make it!  We plan on having a BBQ afterwards and some refreshments.  This will be our unofficial opening and wanted to extend the invite to all of our current athletes and friends.  Feel free to participate in the WOD, the cheering, the BBQ and/or the refreshments!!

Let us know your intentions and looking forward to having you all there!!

Workin' it, Wooorkin' iiiitt...

Lift:

HeavyFront Squats

3-3-3-3-3 @ 31X1

WOD:

"Breakdown"

21-15-9

Pull Ups

Burpees

Post loads, time and thoughts to comments.

Tempo for Front Squats is read: 3 seconds down,  1 second pause, X - explode, 1 second pause

Using tempo for heavy lifts promotes full mental and physical focus.  Moreover, it develops strength, power and coordination throughout the full ROM of the movement.

We have moved our Friday Get-Together to Saturday to coincide with our "Murph' WOD described below.

Are you coming!?

Save the date and join in on the fun!!

We're having a Community WOD on Saturday June 26, 2010 in honor of a fallen soldier

Lt. Michael Murphy @ our Williamstown Box @ 9:30am.  It will be aceremonious WOD and will start at our 'original' box (the garage) and endat the new one!  We're hoping you can all make it!  We plan on having a BBQ afterwards and some refreshments.  This will be our unofficial opening and wanted to extend the invite to all of our current athletes and friends.  Feel free to participate in the WOD, the cheering, the BBQ and/or the refreshments!!

Let us know your intentions and looking forward to having you all there!!

Tighten up...

Chris Spealler - Arguably the best CrossFitter and 

pound for pound the most-fit person on the planet.

Lift:

Heavy Snatch

1-1-1-1-1

(Last completed 3/22/10)

WOD:

1K Row Sprint

Find solace in pain and get to that happy place of discomfort.

Post loads, time and thoughts to comments.

Great trailer on the 2010 CrossFit Games - check it out - here!

We have moved our Friday Get-Together to Saturday to coincide with our "Murph' WOD described below.

Are you coming!?

Save the date and join in on the fun!!

We're having a Community WOD on Saturday June 26, 2010 in honor of a fallen Navy

Lt. Michael Murphy @ our Williamstown Box @ 9:30am.  It will be aceremonious WOD and will start at our 'original' box (the garage) and endat the new one!  We're hoping you can all make it!  We plan on having a BBQ afterwards and some refreshments.  This will be our unofficial opening and wanted to extend the invite to all of our current athletes and friends.  Feel free to participate in the WOD, the cheering, the BBQ and/or the refreshments!!

Let us know your intentions and looking forward to having you all there!!

Inspiration Week - Day 7...

Rest Day!!

Check out the Highlights in this video from the 33 Sectionals 

across the world for the title - World's Fittest - here.

Are you coming!?


Save the date and join in on the fun!!
We're having a Community WOD on Saturday June 26, 2010 in honor of a fallen soldier
Lt. Michael Murphy @ our Williamstown Box @ 9:30am.  It will be a 
ceremonious WOD and will start at our 'original' box (the garage) and end
at the new one!  We're hoping you can all make it!  We plan on having
a BBQ afterwards and some refreshments.  This will be our unofficial opening and wanted to extend the invite to all of our current athletes and friends.  Feel free to participate in 
the WOD, the cheering, the BBQ and/or the refreshments!!
Let us know your intentions and looking forward to having you all there!!

Inspiration Week - Day 6...

"Clean/Push Ups w/ a Twist"

50 Squat Cleans 95/65lbs - touch-and-go! (you may rest in front rack)

Twist:  Every time you rest at the bottom (even for a second) you must complete 15 Box Jumps at 20".

then:

50 Push Ups - (you may rest in the plank position)

Twist:   Every time your knee touches, one hand comes off of the ground or when you come out of the plank position you must complete 15 Squats.

(Last completed 7/11/09)

Post total time and thoughts to comments.

Inspiration Week - Day 5...

Feel....on a deeper level...


"Stealth"
3 Rds
1 min AMRAP Push Press 75/55lbs
30 sec rest

1 min AMRAP Back Extensions

30 sec rest

1 min AMRAP Box Jumps 24"

30 sec rest

1 min AMRAP Hollow Rocks

30 sec rest

1 min AMRAP Row Cal's

30 sec rest

Post round totals, final totals and thoughts to comments.

Inspiration Week - Day 4...

Skill:

Back Lever (rings)

1-1-1-1-1

Work on progressions while maintaining a tight midsection

(Last completed 2/17/10)

WOD:
"Core-y"

6 Rds for time:

10 Deadlift  225/155lbs

25 Sit Ups (anchored)

(Last completed 2/17/10)

Post time and thoughts to comments.