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5.29.13

Mobility

Strength – Snatch

Skill – Box Jumps & Toes to Bar

WOD –
5 Rounds
10 Box Jumps
15 T2B
400m Run
Rest 2 minutes between rounds

5.28.13

Mobility!

Strength- Push Press: 3×3

WoD-

3 rounds for time:

20 kbs (53#/36#)

20 wall balls (20#/14#)

5.27.13 AM Hours 0800-1000 Only

Murph

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 mile run

 

5.25.13

“Omar”

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

For time:
10 Thrusters (95/65#)
15 Bar-facing burpees
20 Thrusters
25 Bar-facing burpees
30 Thrusters
35 Bar-facing burpees

5.24.13

Open Gym – 4pm to 7pm

5.23.13

CrossFit Athletes, tonight’s WOD is from our Strongman program.  You will probably get a taste of picking heavy things up and putting them down.  Don’t miss out on the fun!

5.22.13

Mobility!

Deadlift – 3, 3, 3

Skill – Turkish Get Ups

WoD –

3 Rounds

10 Deadlifts

50 Double Under ro 200 Singles