Monthly Archives: April 2016

Happy Birthday to our Founding member Cara (aka CC)

Weight Skill Work:

4RFT

10 Deadlift, 10 Bar Jump Over, 10 KB Swings, 10 Superman, 1 Wall Walk

Cash Out: 41 HSPU

Sunday's OPEN Box from 8:30 - 12 noon

Come and practice your skills, Join a WOD ot make up a WOD if you missed one during the week.

Warm up:  posted on box whiteboard

Skill Work: Clean and Jerk

Metcon:

16:00min AMRAP

12 Weighted Sit-ups - 9 Thrusters - 6 BBJO - 3 Wall Walks

Note: All work can be modified and is listed on Box Whiteboard

Metcon: "Fight Gone Bad"

5 Rounds:

• Wall Balls
• Sumo Deadlift High Pulls (75#, 55#)
• Box Jumps
• Push Press (75#, 55#)
• Row for calories

NOTE: 1 minute at each station. Rest 1 minute after each round. Calculate total reps.