Monday, December 22nd, 2014

Workout of the Day Complete Every 2 Minutes: Back Squat 6rds x 2 (80% of 1RM) then 5 RFT 400m run 10 Box Jumps 10 Pull Ups 5 handstand kick-ups 10 wall balls LEVEL 1: 20″/12″, banded pull ups/ring rows, 15#/10# LEVEL 2: 24″/20″, banded pull ups, 15#/10# LEVEL 3: 30″/24″, 20#/15#   Post your…

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SECRET SANTA #3

Workout of the Day CrossFit Games Open Workout 14.5 21-18-15-12-9-6-3 reps for time of: Thrusters  Bar-facing Burpees LEVEL 1: 55#/35# LEVEL 2: 75#/45# LEVEL 3: 95#/65#   OR    Partner up with someone completing a Secret Santa WOD.   Post your TIME to the Whiteboard.

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