WOD

Max Monday: CrossFit Totals

You’ve probably noticed the last 4 weeks we’ve been doing a lot of max strength work and heavy lifting in[…]

New WOD Postings

DBCF Family,   WOD Blog After just 6 short weeks of posting the WODs on our website, and automatically forwarding[…]

4.5.13

2 rounds 1 minute max ring dips 1 minute max double unders *1 minute rest Then, 4 minute AMRAP 10[…]

4.4.13

12 Rounds For Time 5 Cleans 135#/85 5 bar Facing Burpees 5 Sit ups *The goal for this WOD is[…]

4.3.13

10 minute AMRAP 5 Deadlifts 100m Sprints

4.2.13

WOD 500m row 30 bench press (body weight) 1000m row 20 bench press (body weight) 2000m row 10 bench press[…]

4.1.13

WOD “Karen” 150 Wall Balls for time 20#/14#  

3.29.13

WOD A. Speed work B. Cartwheels & Handstand walks C. More Speed Work

3.28.13

WOD 4 Rounds For Time 10 Dumbbell Presses 10 Ring Dips 10 Push Ups