01/07/11 WOD

Here it comes, the Games are right around the corner.  As many of you may already know they are going to an online qualifier for the sectionals this year.  With that new format it may eliminate a lot of people who wanted to give a crossfit competition a try.  I encourage anyone that is preparing to compete or just wants to see what they are made to register for the Fitness Elevated Competition.  Click here for details.



Tabata Pull-up

Rest 1 min

Tabata Squat w/ plate- 45m/25w

Rest 1 min

Tabata Push-ups

Rest 1 min

Tabata Deadlift- 165m/ 115w


* The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

* The Tabata score is the least number of reps performed in any of the 8 intervals.


MOBILITY WOD– 01/06/11 post


01/06/10 WOD Results


Posted on: January 6, 2011admin

4 thoughts on “01/07/11 WOD

  1. Several of you have teased Dirk for being a cheerleader asking him how that’s going to help him in life. Well it looks like Dirk got the last laugh as he was able to turn those skills into something amazing. Take a look at him here.


    Good job Dirk. Way to use your Double Dream Hands into making this world a better place.

  2. I am glad my talent is finally being recognized for how amazing it is. Thanks Scott for your encouragement and support. I could not ask for a better BFF!!

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