WOD – January 22, 2018

Work Out of the Day


Overhead Squat 3-3-3-3-3

then, 

As many rounds as possible in 7 minutes of:

11 overhead squats, 95/65lb

11 toes to bar

then,

100 abmat situps for time

Post loads, time, and rounds completed to beyond the whiteboard.

WOD – January 19, 2018

Work Out of the Day


  In teams of 2 –                                                                                                      

Monti

5 rounds for time of:
50 step-ups with 45/35lb. barbell, 20/16″
15 cleans, 135/95lb
50 step-ups with 45/35lb. barbell, 20/16″
10 snatches, 135/95lb
Post time to beyond the whiteboard.

Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.
Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole.

WOD – January 16, 2018

Work Out of the Day


2 minutes max rep handstand pushups

then,

“CrossFit Open Workout 12.3”

As many rounds as possible in 18 minutes of:

15 box jumps, 24/20″

12 shoulder to overhead, 115/75lb

9 toes to bar

Post reps and rounds completed to beyond the whiteboard.  

 

WOD – January 15, 2018

This is the first workout for the challenge so make sure to log your scores on beyond the whiteboard.

Work Out of the Day


Find 5RM Front Squat

then,

15-12-9-6-3 reps for time of:

hang squat cleans, 135/95lb

bar facing burpees

Post loads and time to beyond the whiteboard.

WOD – January 12, 2018

Our weigh ins for the New Year New You Challenge are this weekend!  Saturday or Sunday from 9am to 1pm.  The test workouts for the 6 week challenge start on Monday!

Sarah V will be competing this weekend at Wodapalooza in Miami!  Watch it live on floelite.com starting today.  Kick some ass down there Sarah!

Work Out of the Day


                                                                                                                                                                      

“Sisson”

Complete as many rounds as possible in 20 minutes of:

1 Rope Climb

5 Burpees

200m Run

*wear a 20/14lb vest if you have one

Post rounds completed to beyond the whiteboard.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.