Wednesday 4.11.2018 27-21-15-9 200 m run Wall Balls 20/14 Box Jumps 24/20 **Every Round Starts with a single 200 m Run** -24 min cap-
Sunday 4.8.2018 Rest Day Closed
Saturday 4.7.2018 Mobility 8:00am-8:30am Weight Lifting 8:30am-9:30am Open Gym 9:30am-12:00pm
“Hansen” Five rounds for time of: 2 pood Kettlebell swing, 30 reps 30 Burpees 30 Glute-ham sit-ups Post time to comments. Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father
Thursday 4.5.2018 Back Squat for load: #1: 1 rep #2: 1 rep #3: 1 rep #4: 1 rep #5: 1 rep #6: 1 rep #7: 1 rep #8: 1 rep #9: 1 rep #10: 1 rep TIME CAP 15-minutes Then, Front Squat for load: #1: 1 rep #2: 1 rep
Wednesday 4.4.2018 10 rounds for time: • 4 strict muscle-ups • 7 strict handstand push-ups • 12 kettlebell snatches** M 70 lb. F 53 lb. **6-reps must be completed on one arm and then you may complete 6-reps on the other arm. The load must be transitioned below the shoulders.
Tuesday 4.3.2018 •Row 500 meters •Row 1,000 meters •Row 500 meters •Row 250 meters Rest 1 minute between efforts. Log time for each interval. TIME CAP: 17-minutes
Sunday 4.1.2018 Happy Easter Rest Day Closed
Saturday 3.31.2018 8:00-8:30am Mobility 8:30am-9:30am Olympic Lifting 9:30am-12:00pm Open Gym
Friday 3.30.2018 PLEASE ALLOW YOURSELF 2 HOURS IN ORDER TO COMPLETE THIS WOD… If you only have an hour, expect NOT to finish. Every Easter season, many CrossFit boxes and/or churches around the world host what is called the Jesus WOD. The Jesus WOD is done as a means of