Rest Day Closed
WORKOUT 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Notes Prior to starting
GOING TO START ON THE HOUR FOR TIME SAKE! Be ready for whatever Dave Castro programs! The WOD is released Thursday night at 8:00PM on games.crossfit.com A reminder, we will have mobility and strategy on Friday for those who want to do 16.4 on Saturday. We will be doing 16.4
Happy St. Patty’s Day 4 x 500m Row (Time Cap – 20 mins) *Wear your green to the Box **Enjoy a green beer post WOD!
13 1/2 Mins of Work (20 sec work / 10 sec rest) *Must complete all 8 rds of each movement before moving to next movement -Overhead Squats 75/55 -Ball Slams 20/14 -Front Squats 75/55
AMRAP 15 Mins 2 – 4 – 6 – 8 – 10…..continue adding 2 reps every round 200 m Run Handstand Push-ups
Big Sexy 5 rounds for time of: 6 deadlifts, 315 lb. 6 burpees 5 cleans, 225 lb. 5 chest-to-bar pull-ups 4 thrusters, 155 lb. 4 muscle-ups Post time to comments. Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained
Rest Day Closed
Workout 16.3 7-min. AMRAP: 10 power snatches 3 bar muscle-ups M 75 lb. F 55 lb. Workout 16.3 score submissions are still open.
Scott Seay is our February member of the month! Scott, a masters athlete, has been working hard on his mobility to squat better every day. He never cherry picks and always welcomes a new challenge in any level of Scaled or Rx. Scott also works more than 60 hours a