11/9/2001

The 9-11 WOD – 1 Round 2001m row 11 box jumps (36in/24in) 11 thrusters (57k/38k) (125 pounds =125 deaths at The Pentagon) 11 burpee to chest to bar pull ups 11 power cleans (80k/55k) (175 pounds= AA Flight #175, south tower) 11 hand stand push ups 11 kb swings...

10/9/13

5 rounds 100 mt farmer’s carry 2×32/24 10 power snatch 50/35kg 12 pull ups   ..ooooh grip….

9/9/2013

emom 10′ 3 PRESS   METCON 21/15/9 POWER CLEAN 60/40 HAND STAND PUSH UPS

6 Set 2013

In 7 min,5 calories Row5 sdlhp @ 32/24kg+ 5 reps each roound In 7 min,1 wall climb2 burpee over the box jump2/4 – 3/6 – 4/8 – … In 7 min,10 double unders10 sit ups20/20 – 30/30 – 40/40 – 50/50 – … 3 min rest...

5 Set 2013

“Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters   Scaling options:L1: 5 roundsL2: 4 rounds  WOD Demo with CrossFit Paragon – video [wmv] [mov] [HD...