Thursday (2018DEC13)- WOD


For Time

100 Back Squats 135/95#

*Every Break Start with 10 Double Unders and and 10 Per Break (10-20-30-40-50-60-etc.)




Tuesday (2018DEC11)- WOD


Strict Press w/ 3sec Pause OH




4 Rounds

12 Ring Rows

6 Lateral Jumps (Back & Forth)

ME L-Sit

Saturday (2018DEC08) – TeamWOD


Teams of 2

For Time

5k Row

While one teammate is rowing the other teammate must complete a round of:

15 Abmat Situps

10 DB Snatch 70/50#

5 Burpee Muscle Ups

Wednesday (2018DEC05) – WOD


15min Strict MU Transition Practice



7 Rounds

3 Strict Pullups

5 Hip Extensions 25/15#

7 Walking Reverse Lunges Per Leg

Tuesday (2018DEC04) – WOD


For Time

30 Devil Press 35/20#

*EMOM do 5 Box Jumps 30/24#



4 Rounds

Ski Erg 40s On/15s Off

Ski Erg 30s On/30s Off

Ski Erg 15s on/40s Off

Monday (2018DEC03) – “Manuel”

Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack. Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery. Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.


(This was Don’s workout request.)


“Manuel” ( 161202)

5 Rounds:

3AMRAP: Rope Climbs

2AMRAP: Air Squats

2AMRAP: Push Ups

3 Minutes: 400M Run

After the 400M Run, rest for the remainder of the 3 Minutes before beginning the next round.

Wear a Weight Vest or Body Armor.


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