http://www.crossfitdpc.com Just another WordPress site Wed, 19 Jun 2013 11:00:38 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 6-19-13 http://www.crossfitdpc.com/6-19-13/ http://www.crossfitdpc.com/6-19-13/#comments Wed, 19 Jun 2013 11:00:38 +0000 Jonathan Williams http://www.crossfitdpc.com/?p=1940 3 rounds

 

75 DU

50 AB mats

25 PP

]]> http://www.crossfitdpc.com/6-19-13/feed/ 0 6-18-13 http://www.crossfitdpc.com/6-18-13/ http://www.crossfitdpc.com/6-18-13/#comments Tue, 18 Jun 2013 10:00:36 +0000 Jonathan Williams http://www.crossfitdpc.com/?p=1938 Todays WOD:

15-12-9

Hang Squat Snatch

DL

]]> http://www.crossfitdpc.com/6-18-13/feed/ 0 6-17-13 http://www.crossfitdpc.com/6-17-13/ http://www.crossfitdpc.com/6-17-13/#comments Mon, 17 Jun 2013 11:00:53 +0000 Jonathan Williams http://www.crossfitdpc.com/?p=1936 Todays WOD:

10 min AMRAP

Stone Ladder (Ascending)

w/ 125 yard run between reps

]]> http://www.crossfitdpc.com/6-17-13/feed/ 0 6-15-13 http://www.crossfitdpc.com/6-15-13/ http://www.crossfitdpc.com/6-15-13/#comments Sat, 15 Jun 2013 13:00:17 +0000 Jonathan Williams http://www.crossfitdpc.com/?p=1933 Today’s WOD:

Hero WOD:

“Omar”

10 Thrusters

15 Bar Facing Burpees

20 Thrusters

25 Bar Facing Burpees

30 Thrusters

35 Bar Facing Burpees

]]> http://www.crossfitdpc.com/6-15-13/feed/ 0 6-14-13 http://www.crossfitdpc.com/6-14-13/ http://www.crossfitdpc.com/6-14-13/#comments Fri, 14 Jun 2013 11:00:02 +0000 Jonathan Williams http://www.crossfitdpc.com/?p=1931 Today’s WOD:

30-20-10

Ring Rows

DL

]]> http://www.crossfitdpc.com/6-14-13/feed/ 0 6-13-12 http://www.crossfitdpc.com/6-13-12/ http://www.crossfitdpc.com/6-13-12/#comments Thu, 13 Jun 2013 10:00:38 +0000 Jonathan Williams http://www.crossfitdpc.com/?p=1929 Today’s WOD:

4 rounds

2 inch worms

250 m sprint

4 Heavy Squat Cleans

]]> http://www.crossfitdpc.com/6-13-12/feed/ 0 6-12-13 http://www.crossfitdpc.com/6-12-13/ http://www.crossfitdpc.com/6-12-13/#comments Wed, 12 Jun 2013 11:00:36 +0000 Jonathan Williams http://www.crossfitdpc.com/?p=1927 Todays Wod:

150 Air Squats for time

]]> http://www.crossfitdpc.com/6-12-13/feed/ 0 6-11-13 http://www.crossfitdpc.com/6-11-13/ http://www.crossfitdpc.com/6-11-13/#comments Tue, 11 Jun 2013 10:00:16 +0000 Jonathan Williams http://www.crossfitdpc.com/?p=1925 Today’s WOD:

10 – 1

Stone to Shoulder

Burpees

]]> http://www.crossfitdpc.com/6-11-13/feed/ 0 6-10-13 http://www.crossfitdpc.com/6-10-13/ http://www.crossfitdpc.com/6-10-13/#comments Mon, 10 Jun 2013 11:00:57 +0000 Jonathan Williams http://www.crossfitdpc.com/?p=1923 Today’s Wod:

3 rounds (2 min rest between each round)

10 box jumps

10 Split Jerks

Max DU

]]> http://www.crossfitdpc.com/6-10-13/feed/ 2 6-8-13 http://www.crossfitdpc.com/6-8-13/ http://www.crossfitdpc.com/6-8-13/#comments Sat, 08 Jun 2013 17:13:36 +0000 Jonathan Williams http://www.crossfitdpc.com/?p=1918 CrossFit DPC is now powered by H.A.M. Athletiks!

Today’s WOD:

3 Rounds

22 Back Squats

22 Lateral Ball Slams

22 HRPU

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