Beach WOD is tomorrow at 5:45p.  Meet at Life Guard Tower #11 nest to the Oceanic’s Pier.

WODAs many rounds as you can in 15 minutes of…

  • 10 sandbag clean and jerk (80lbs – m / 50lbs – f)
  • 50 sledge swings (10lbs – m / 8lbs – f)

0 thoughts on “Posted: 7/15/2008

  1. KC says:

    I thought this kind of exercises weren’t functional? I’ve never seen someone swing a sledge or pick something off of the ground before. This is shocking!!

  2. karen (the chic from holden beach) says:

    Hm..I wonder if they will let me bring a sledge hammer into Gold's Gym?

  3. Shawn K says:

    KC, just wait until I bring my computer keyboard in and the WOD is scored on words/minute. Now that's functional!!!

  4. Sensei says:

    I will be there at 5:15 ish today if anyone wants to go at the same time. My legs are almost back to normal from Murph…..stairs are still a challenge. HA!!

  5. Shawn K says:

    If hips and chest have to touch the ground for burpees I only think it fair we require proper subject-verb agreement.

  6. Shawn K says:

    Tony, you have a standing invitation to CrossFit Cracker Barrel so there's no need to lash out in anger. Like CFW, we honor other CrossFit memeberships which includes CrossFit Bocca Bay. Next week's WOD is 21-15-9 of eggs, bacon, and sausage. We look forward to seeing you set a record.

  7. t. says:

    Hold on Tracy, when did the morning crew become a team? Oh, that's right, when it's biscuit and gravy day at IHOP.

  8. Darren says:

    Hey i was told Fire fighters carry sledgehammers into fires.. So would this workout be functional for others and them… hmmm I'm just wondering.. Can a fire fighter answer that?

  9. Sensei says:

    no no no, you guys got it all wrong. Ever since we were cave men/women, our bodies and muscles only evolved by lifting perfectly weighted and balanced barbells and machines usually found at places like golds and such. When warriors needed to train for battle they always had two things 1- air conditioning, and 2- trainers and dvds that made sure they always kept their bodies moving slowly and steadily towards bigger pecks.

  10. JJ says:

    Yep..we sure do. I wish someone could spell out for us on a website what functional fitness is so we could grasp this odd concept. These seem to be a "STAPLE" of our job and should be "included in a real Crossfit program."

  11. t. says:

    Check it out, tonight at Tyde's Restaurant in Lumina Station, there's a business after hours in support of the MMA fight we're sponsoring this weekend. Darren and I are going and everyone one else is invited. Throw one your CFW tee and come rep.