Remember tomorrow is the big day we all have been waiting for! Don’t forget to sign up for the Crossfit open. If you have not done so go the the Beta site and create a profile. If its anything like last year, everyone will try and be the first to sign up. 3 2 1 go!
Tabata row
Rest 2 minutes
21-15-9
OHS 95/65
PULLUPS
HAPPY BIRTHDAY YOU SWEATY BEAST!
MAKE SURE YOU GO TO THE BETA SITE AND CREATE A PROFILE. DO IT EARLY AND SAVE YOURSELF THE HEARTACHE. HERE IS A LINK TO THE SITE.
http://games-beta.crossfit.com/
WOD
4 Rounds
10 Sam balls 30/25
10 Deadlifts 135/75
10 Box jumps 24/20
10 push press 95/65
10 Wall balls 20/14
WOD
20:00 AMRAP of:
5 Burpees
10 Front Squats (135/95)
15 Double Unders
Monday 120116
Five rounds for time of:
12 Wallball shots (20,14)
12 Toes-to-bar
Check out this vid from Knox and his crew. Pretty cool!
Enjoy!
I found one of EJ’s baby pictures. Even at an early age she knew what she wanted. KJ I would think twice about kissing her.
WOD
AMRAP 10
5 CTB
7 KB SWINGS 1.5/1
10 WALKING LUNGES
WOD
50 Air squats
40 Wallballs 20/14
30 Pullups
20 Slamballs
10 Burpees
20 thruster 115/75
30 Backsquats s/a
40 Deadlifts s/a
50 Floorwipers s/a
WOD
100 DU
5-5-5-5-5
Deadlifts
75 DU
3-3-3-3-3
OHS
50 DU
1-1-1-1-1
Press
25 DU
This wod is NFT. Post loads