Monthly Archives: September 2011

Briargrove couple killed, 3 kids hospitalized Perlo-Berry Family Fund SWOD: Squats: 3 @ 70% 1 RM 3 @ 80% 1 RM 3 x 3 @ 90% 1 RM Practice for 10 Minutes: Handstand Push Ups and Progressions DWOD: Partner Up … Continue reading →

Officially taking ‘Sexy Friday’ t-shirt orders. $30. Please email tex@crossfitdupont.com with size, tighter the better. ‘Chesticles are why we bench press, afterall’ ~ Rip SWOD: Bench 5, 5, 5, 5, 5 AMRAP Strict Chin Ups DWOD: 2 x 1min AMRAP … Continue reading →

‘There is no point in being alive if you cannot do the deadlift.’ ~Jon Pall Sigmarsson SWOD: Hang Power Snatch: 2 @ 70 % 1 RM 2 @ 80% 1 RM 2 @ 90% 1 RM Deadlift: 3 @ 70% … Continue reading →

‘I’m going to go out a winner if I have to find a high school race to win my last race.’ ~Johnny Gray Form Running: Jump Rope Skill Transfer DWOD: Run for time: 1 K Begin at the intersection of … Continue reading →

‘The imperative is to find what is right and to do it.’ ~ B. Jordan SWOD: Split Jerks 3 @ 70% 1 RM 3 @ 80% 1 RM 3 x 3 @ 90% 1 RM DWOD: Complete the following: Tabata Sledgehammer … Continue reading →