Saturday 12.24.16 WOD
WOD “12 Days of CrossFit” 1 HSPU 2 OHS (95,65) 3 Snatch (95,65) 4 Snatch Grip Dead Lifts (95,65) 5 Box Jumps (24,20) 6 K2E 7 Burpees 8 Kettlebell Swings (55,35) 9 Ring Dips 10 Walking Lunges (L+R=1) 11 Sit Ups 12 oz Beer or Ball Slams Complete the workout, like the song. Round one […]
Protected: Saturday 12.24.16 WOD NOTES
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Holiday Schedule
Friday 12.23.16 WOD
Max Effort Lower WOD “Johnson” 20-Minute AMRAP of: 9 Deadlifts (245,175) 8 Muscle-ups 9 Squat Cleans (155,105) Scale: 9MU = 18PU+18PU, complete in any combo In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009 To learn more about Johnson click here $ Out 4 […]
Protected: Friday 12.23.16 WOD NOTES
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12.22.16 Box Brief
Holiday Hours
Thursday 12.22.16 WOD
Dynamic Effort Upper WOD “Drummer Boy” 5 Rounds: 12 Left Arm DB Snatches (70,45,55,35) 12 Right Arm DB Snatches (70,45,55,35) 12 Cal Assault Bike 3 Rope Climbs (15′) 3min Rest **Score total time, minus rest (12min) $Out Bench Press (4×6 @ 65%) WOD NOTES
Protected: Thursday 12.22.16 WOD NOTES
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Holiday Schedule
Wednesday 12.21.16 WOD
Bring a Friend Day If they sign up you will earn $20 cash! WOD “Frosty” 50 Burpees –Then– 3 Rounds 100′ Walking Lunge 25 Sit Ups 100′ Walking Lunge 25 KB Swings (55,35) –Then– 50 Burpees **Rx+ = Wear a weight vest $ Out 4×20 DB Side Bends WOD NOTES