Things are a changin'.......take note that there is a link on the top of the right column that will take you to a new Daily WOD page. I want to make the www.crossfit180.com home page more friendly for new folks to learn about our fantastic CF180 family.

180 WOD
Team Murph
Alternate 400's for one mile
5-10-15
Box, pushup, air squat
Split 20 rounds
One more shared mile


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180 Buy In
5x5 Deadlift

180 WOD
400M
12x Bear Complex 95/65
400M
8x Bear Complex 115/80
400m
4x Bear Complex 135/95
post time to comments

**notes - 1 Bear complex = one power clean, front squat, pushpress, back squat & push press. The combination of these movements is one complex

Check out the great Vid!!!!
http://media.crossfit.com/cf-video/Promo_WhatIsCF_Heber.wmv

HAPPY 30TH BIRTHDAY ANASTASIA!
(you all can thank her for this one!) Ha!

180 WOD

10min AMRAP

200m Run
30 push ups
15 Goblet squats

REST 30 SEC

10min AMRAP

1 Stair Lap
20 Med Ball v-ups
10 Thrusters 95/65

REST 30 Sec

10min AMRAP

Burpee Broad Jump width of basketball court
30 Double Unders/90 singles
10 OHS 95/65

180 WOD
50 walking lunges
40 sit-ups
30 wallball
20 box jump
10 pullups
3 rounds for time


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