In honor of Veterans Day, we have a Hero WOD for you.
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
- 5 Deadlifts 275/185
- 13 Push-ups
- 9 Box Jumps 24/20
CFBBwill NOT have the 8pm class tonight. All else will stay the same.
CFBB is closed for BATTLE OF THE BOXES. See you at The CrossFit Squad!
Happy Battle of The Boxes Eve!
For Time: 10-1
- Thrusters 135/95
- Burpee over Bar
- Cash out with 1 Mile Run
CLICK HERE for Battle Event Page, and CLICK HERE for Battle FB page.
A) Oly/Skill: Hang Snatch Complex
10 Mins to Build to a Heavy Snatch + Hang Snatch + OHS
(if unable to OHS, Don’t try. Just do snatch + Hang Snatch)
B) AMRAP 5:
- Row 250m
- 15 Push-ups (hand release)
C) AMRAP 5:
- Airdyne 10 Calories
- 25 Double Unders (scale to 50 singles)
D) AMRAP 5:
REST 5 Minutes between each AMRAP.
CLICK HERE to follow updates for ‘Battle of The Boxes’ including Heat Assignments and Team Info.
A) Warm up: Row for 1,500m upon arrival….casual pace
B) 5 Rounds For Time
- 9 Deadlifts (225/155)
- 10 Burpee Box Jumps 24/20
- 11 KB Swings 53/35
- 12 Goblet Squats 53/35
- 400m Run
REST exactly 2 minutes between each round (self time)
NOTE: All athletes competing in Battle of Boxes on Saturday should plan to check in at 8am. The Check-In table will open at 7:45am.
A) Skill/Warm-up: 3 Rounds NOT for Time
- 30 sec HS hold (scale to DB hold or from a box)
- 1 Rope Climb or 2 planks
- 25 Double Unders or attempts
B) Strength: Push Jerk.
Find 4-rep max from rack (Post load) 15 Min Time Cap.
C) AMRAP 15:
- 4 Wall walks* (scale to 8 wtf’s)
- 8 TTB
- 100m Med-ball carry 20/14
- 8 SDHP 70/53
- 4 Burpees
*for Rx, stomach needs to touch wall
Big congrats to Sarah, Vince, Derek, Monique and Danielle for their guys and girls first place team finishes this weekend at Pantheon Games! Way to represent!!
A) Warmup: 2 Rounds NOT for time
- 8 Ring Rows
- 8 Good Mornings 45/35
- 8 high hang squat cleans 45/35
- 8 Jumping jacks
B) Strength/Oly/VolumeEMOM 15:
- Min 1: 1 Squat Clean + 3 Front Squats @80% (ish)
- Min 2: 6 C2B pull-ups OR 10 Pull-ups
- Min 3: 6-8 Box Jumps 30/24 Games Std
C) 2 Rounds For Time:
- 40 Wallballs 20/14
- 20 Power Cleans 115/85
- 800m Run
Come dressed to impress!!! It will be Spooktacular! (Wodable costumes of course)
|A) Strength: Thruster
|10 Minutes to Build to a heavy Single from the rack
|TRICK OR TREAT!
|B) AMRAP 10:
|10 Thrusters 95/65
|31 Double Unders (scale to 31 lateral hops or 62 Single unders)
|14 Toes To Bar
|C) AMRAP 10
|31 Mountain Climbers
|14 KB Swings 53/35****Saturday kicks off our first “FRIENDS & FAMILY FREE DAY”. Bring a guest and show them what you do! The workout will be challenging and fun but not too complex. Everything will be easy to learn. Normal class times. This will take place on the first Saturday of each month.