Daily WOD

WE ARE CLOSED

8:30am ONLY

Tama

For time:
800-meter single-arm barbell farmers carry 45/35
31 toes-to-bars
31 push-ups
31 front squats 95/65
400-meter single-arm barbell farmers carry 95/65
31 toes-to-bars
31 push-ups
31 hang power cleans 135/95
200-meter single-arm barbell farmers carry 135/95

Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.

TODAY 4:30pm/5:30pm ONLY

CHANGE OF PLANS FRIENDS! WE WILL BE CLOSED FRIDAY!

AMRAP x 6
10/8 Calorie Bike
12 KB Deadlift 53/35
24 Double Unders
-Rest 2:00-
AMRAP x 10 MINUTES
10/8 Calorie Bike
12 Goblet Squat 53/35
24 Double Unders
-Rest 2:00-
AMRAP x 4
Max WTD KB Box Step Ups 24/20 53/35
*Hold KB anyhow

TODAY 11/23 5:30am/8:30am/4:30pm

Wed 11/24 4:30pm/5:30pm

Thurs 11/25 TBD *check website wed night

Fri 11/26 8:30am

Saturday 11/27 8:30am

5 ROUNDS FOR TIME*
11 Shoulder to Overhead 135/95
25 Sit-Ups
11 Bar Facing Burpees
25/20 Calorie Row
*After Rounds 1, 3, & 5 complete a 200m Run.

OPTIONAL FINISHER
3 SETS
1:00 DB Farmer Hold (AHAP)
1:00 Wall Sit
1:00 Plank

TODAY REGULAR SCHEDULED CLASSES!

5:30am/8:30am/3:30pm/4:30pm/5:30pm

Tuesday- AM Classes ONLY

3 ROUNDS FOR TIME
15 Power Snatch 115/75
20 Pull Ups
25 Hang Power Cleans *same weight/same bar
400m Run

FINISHER
EMOM x 6 MINUTES
:25 OH Plate Reverse Lunge + :25 Gun Hold

HAPPY 60th BIRTHDAY to our friend Butch!

9:30am ONLY

AMRAP 7
25 Calorie Row
50 Double Under
-Rest 3:00-
AMRAP 7
15 Devil Press 35/25
200m Run
-Rest 3:00-
AMRAP 7
15 DB Snatch 35/25
50 Double Under

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