Team up!

In teams of 2~ Move 15,000 lbs from ground to overhead for time. You can each use any weight increments that you would like. You may work at the same time. Just find a way to complete the task. Post time and weights to comment.

TIME TO WORK OFF THAT TURKEY!

WOD~

Bench 3x5 with Max Pull ups between rounds.

Post weight sets for each to comments.

WOD~

Back squat 3x3

Then....

5min row

4 min box jump

3min HPC (95/65#)

2min slamball

1 min sit ups

If you can keep track, post total count to comments as your score. Otherwise just post weight sets to comments.

This week's evening classes will be held at 5:30 pm on Monday, Tuesday, and Wednesday! We will have no class on Thursday.

WOD~

PART 1~

For time:

50 DU (sub 150 singles)

21 -15-9

Push Press

Air Squats

50 DU (sub 150 singles)

PART 2~

Tabata Mash Up

1 arm alternating KB swings (55/35#)

Push ups

This week's evening classes will be held at 5:30 pm on Monday, Tuesday, and Wednesday! We will have no class on Thursday.

WOD~

SP 3x5

Then...

Row 500m

21 DL (185/135)

Row 500m

15 DL

Row 500 m

9 DL

Post weight sets and times to comment.

BOOTY BLASTER

My new shirt says it all! (Thanks Becky!) Let's get ready for a Booty Blaster!

WOD~

4 rounds:

Each round consists of 6 cycles of the movements below. All are performed with the same dumbbell weight.

1 HPC

1 FS

1PP

1 Lunge -right

1 Lunge -left

**During the round you cannot set the weight down until you have completed all 6 cycles.

**For each time you set the weight down, you will owe 10 burpees at the end of the wod. (We will keep track for you. :) xoxoxo)

**You can rest as needed between each round.

**If you can, go up in weight with each round so that you successfully perform the heaviest weight possible on the last round (6 cycles).

**If this confuses you.....no worries, we will explain further and help you out.

Post DB weight sets of each round!

WOD~

OHS 5x1

FS 5x1

BS 5x1

Post weight sets to comments.

WOD~ "Jack"

AMRP20

10 PP 115/85#

10 KB 1.5/1 p00d

10 b0x jump

Post times and weights to comments.

WOD~

3 Rds:

400m run

30 Box Jumps

25 K2E

20 DL (135/95#)

Post time to comments.

Post weight sets to comments

WOD~

10 Rounds

10 Thrusters (95/65#)

10 Ring Push Ups

**Time cap at 25 minutes!**

Post time and weights to comments.

Although this is one of the clips that BZ didn't PR on, it really makes us realize just how much we are going to miss him. BZ has been a true die hard committed member of our little box and we wish him well on his journey into the Navy. We are honored to be a part of his life and so very proud of him. We will miss you BZ! (At least the drill instructors will always know where the beach is....perhaps you could point it out to them BZ .... use your guns to demo)

Come and join us in wishing him a farewell. His choice of WOD this PM with dinner to follow at El Fuegos.

WOD-

"Crossfit Total"

Three attempts at each lift to reach your 1rm.

Strict Press
Back Squat
Deadlift

Add up your highest completed lifts from each lift to receive your total score. However post each lift- Ex: 110/250/275= 635

Post time to comments.

WOD~

Front Squats 3x3

Then....

21-15-9

SDHP (95/65#)

Lateral burpees

Post weight sets and time to comments.

I couldn't resist! Who has the longest hair??? Toss up but we think Casper wins. :)

WOD~

3rds:

500m rouw

30 kb swings (70/55#)

30 push ups

Post times to comments.