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WOD 2.10.16

nate (1)

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

 

Nate

AMRAP 20

2 Muscle Ups

4 HSPU

8 KBS (2/1.5)

 

LEVEL 2 + 3

AMRAP 20

4 Muscle Up Transitions (L3 4 Seated Ring Dips)

6 Box HSPU’s (L3 6 Strict Press)

8 KBS (1.5/1)

By |February 10th, 2016|Categories: Uncategorized|0 Comments

5 a.m. ~ No Snow Days Here!

CCF DLCCF 5AM

By |February 9th, 2016|Categories: Uncategorized|0 Comments

WOD 2.9.16

squatclean

EMOM 5

1 Pause Squat Clean + 1 Split Jerk

-Complete the DL, then lower to above the knee, pause 2 seconds then clean

 

EMOM 6

6 UB Thrusters @ +5#’s from last week

 

5x

50 Double Unders (L2 25 Double Under Attempts), (L3 4:1 Single:Double)

10 Deadlifts 155/105 (Moderate)

By |February 9th, 2016|Categories: Uncategorized|0 Comments

WOD 2.8.16

situp

Max Rep Bench Press @ +5# from last week (Moderate)

Rest 1 Minute

Max Rep C2B (L2 Pull Ups), (L3 Assisted C2B Pull Ups)

Rest 1 Minute

 

B.  7 Rounds @ HIgh Effort

30 seconds Burpees

30 seconds Double Unders (L2 FAST Singles)

30 seconds Sit Ups

Rest 1:30

By |February 8th, 2016|Categories: Uncategorized|0 Comments

WOD 2.6.16

rcmo

Team WOD

4-Athlete team

Run 400m as a team

+

Divide and Conquer the following:  1 athlete working at a time

8x Rope climb, 15 ft

200 Push-ups

200 Pull-ups

200 GHD Sit-ups

200 Box jumps (20 inch)

+

Finish with a team 400m Run

By |February 6th, 2016|Categories: Uncategorized|0 Comments