Protected: Monday 12.26.16 WOD NOTES
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Monday 12.26.16 WOD
8:30am & 9:30am WODs **babysitting at both times** WOD “The Chief Is Dead” 5 x 4min AMRAPs 3 Power Cleans (135,95) 6 Push-Ups 9 Air Squats 12 Deadlifts (135,95) –Rest 1 Minute– **pick up each round where you left off on the previous round **score total rounds plus reps $ Out 4×20 DB Side Bends […]
12.25.16 Box Brief
Holiday Schedule
Sunday 12.25.16 WOD
Box Closed Merry Christmas & Happy Hanukkah
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
