WOD, January 25, 2013

***This Saturday at 11am will be our last free CrossFit kids class. Be sure to take advantage parents!***

***Max will be celebrating his birthday this Saturday night at 9pm at Blue Martini in Town SquareFeel free to invite/bring anyone, the more the merrier! Be sure to get there before 10:30pm, that is when they start charging a cover for guys. Blue Martini also has a dress code of no shorts, sneakers or sandals. Hope you can join us!***

 

Workout of the Day

Max’s 28th Birthday Bash Down Smash Down!!!

In teams of 2…

28 Min AMRAP of:

1 Muscle up

2 Power cleans 205/ 145

5 Deadlift 205/145

8 Wallballs 20/14

5 Handstand Push ups

*One partner works while the other rests. Teams must switch off working and resting on every movement.  

*The resting team member must wait until the working team member finishes the given amount of reps before starting next movement.

*We will scale your weight and movements as needed.

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Metcon

Breezy Birthday Bash Down Smash Down!!!

In teams of 2…

28 Min AMRAP of:

1 50ft Broad jump

2 Burpee box over 24/20

5 Wallball 20/14

8 Ballslams 30/20

5 Kettlebell swings 53/35

*One partner works while the other rests. Teams must switch off working and resting on every movement.

*The resting team member must wait until the working team member finishes the given amount of reps before starting next movement.

 *We will scale your weight and movement as needed.

 

 

 

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