Tuesday, December 19, 2017
Jason
This Sunday, Christmas Eve we will be having our yearly Christmas tradition The 12 Days Of CrossFit’mas. The doors will open at 7am and we will be closing down at 12pm. There will be a rolling schedule all morning meaning you can start anytime in between 7am-11am. Christmas Day, December 25 we will be closed reopening the 26th. The following week on New Years Eve, December 31 we will be having our bi-annual Beer Mile at 12pm at the Soletski Residence. Beer Mile consists of drinking 1 beer (1 mineral water, scaled) and running 400m four times. Afterwards we will hang out, eat some food and share some laughs for a few hours so we can get that alcohol out of our systems before we head out to our New Year’s Eve celebrations. There will be a sign up at the gym starting today for the Beer Mile. Nice job to everyone that attempted to find their 1 rep max Back Squat yesterday, it’s pretty awesome to see you all get all jacked up and lift heavy things. Well done Meatheads!
Have a great Tuesday!
Have a great Tuesday!
1.) 3 Deadlift every 90 seconds for 6 rounds @ approx 75%
3.) Jason
3.) Jason
100 squats
5 muscle-ups
75 squats
10 muscle-ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups
U.S. Navy Special Warfare Operator (SEAL) Jason Dale Lewis, 30, of Brookfield, Virginia, was killed by an improvised explosive device while conducting combat operations in Southern Baghdad, on July 6, 2007.
note: 17 minute cap
*3.) 6-6-6 Front Squat @ approx 75%, rest no more than 3 minutes between sets
*4.) for time:
Row 1000m
then
6 rounds
3 Bar Muscle Ups
3 Shoulder to Overhead 205/145lb
then 30/24 cal Assault Bike
*5.) 5 rounds
10 Reverse Hyper
10 Back Extension
20m Handstand Walk
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
note: 17 minute cap
*3.) 6-6-6 Front Squat @ approx 75%, rest no more than 3 minutes between sets
*4.) for time:
Row 1000m
then
6 rounds
3 Bar Muscle Ups
3 Shoulder to Overhead 205/145lb
then 30/24 cal Assault Bike
*5.) 5 rounds
10 Reverse Hyper
10 Back Extension
20m Handstand Walk
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
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Danielle Sherman
Just under time cap
Branded bar MU til hand almost ripped at 12/15. Then burpee s pu. Fs 155. DL 235. 6 rnd 3 s2o 6 cal ab 9 HSPUs
4
0
Jason Nobles
Hold On from Saturday
Thought Grant programmed my birthday WOD but alas, ‘‘tis not to be
6
1
J get your ass in here so I have a less chance of forgetting your birthday. Love u
Jennifer McFall
175lb DL, 9/20 bar MU. Baby bar
SU's after 36 in 1 min then 18 rest 60sec, 25 rest 60sec, 19 rest 60sec, 19 rest 60sec, 25
12
0
Lauren Kalil
13/20 burpee C2B
DL 195#, FS 155#, accessory work, yesterdays assault bike and dumbbell C&J plus t2b
13
0
Pauly VanderKelen
16/20 Bar MUs at 17 minute time cap. Finished after time expired.
Bar MUs in sets of 5s, 3s, 2s, and singles toward the end / DLs @ 370# / No time for EC :(
2
0