Make up Day. Make up any of the past 5 WODs you missed from this week.
Make up Day. Make up any of the past 5 WODs you missed from this week.
Complete as many rounds as possible in 20 minutes of:
2 Rope Climbs
4 Burpees
8 Ring Push-Ups
12 Wallball Shots (20/14)
Reminder: Friday classes at 4:30, 5:30, 6:30, and 7:30pm are CANCELLED!
Want this to be you? Stay away from the scale and get to work!!
1. Deadlift 3-3-3
2. Five rounds for time of:
15 Deadlifts (185/135)
15 Toes to Bar
1. Shoulder Press 3-3-3
2. For time:
Run 1600 meters
21 Push Presses (135/95)
Run 800 meters
21 Push Presses (135/95)
Run 400 meters
Reminder: Friday classes at 4:30pm, 5:30pm, 6:30pm, 7:30pm will be cancelled this week!
No access to a CrossFit box on your European vacation? No problem!!
50-40-30-20-10 reps of:
Overhead Squats w/ PVC Pipe
Kettlebell Swings (53/35)
Sit-ups
* You must also row 750 meters during the WOD
* Moonshine Meats will be back at our gym on Monday, April 9th from 4:30 to 7:30pm
Also, the gym will be CLOSED this Friday March 31st for the PM classes! (4:30, 5:30, 6:30, 7:30pm)
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
1. Back Squat 3-3-3
2. “Rahoi”
Complete as many rounds as possible in 12 minutes of:
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Bar-Facing Burpees
Makeup any of the past 5 WODs you missed from this week
1. Clean & Jerk 1-1-1-1-1
2. Five rounds for time of:
10 Deadlifts
10 Hang Power Cleans
10 Box Steps, 20″ box
* Use same barbell for all 3 movements
Men use 95lbs. Ladies use 65lbs.
Rx+ 135/95
Thanks to 8 AM’er Ruby Jordan for taking amazing photos of the CrossFit Games Open team these last 5 weeks!! Here is Ernie who got the #1 Rx+ time in the gym during Wednesday’s WOD!
1. Bench Press 5-5-5
2. Complete as many rounds as possible in 15 minutes of:
5 Burpees
10 Push Press (75/55)
15 Air Squats
Don’t forget, the last CrossFit Games Open WOD will take place Friday night at 6:30pm. See you there!
Five rounds for time of:
400 meter run
10 Kettlebell Swings (53/35)
10 Pullups
10 Box Jumps (24/20)
Rx+ 70/44lb swings, Chest to bar pullups, 30/24″ Jumps