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WOD

12
Dec

Thursday 12/13/2018

Teams of 3
AMRAP 7
10/7 Calorie Bike Sprints
*1 partner works while 2 partners rest.

Rest 3:00

Teams of 3
AMRAP 7
Partner 1: 25 Two Handed Battling Rope Slams + 10 Kettlebell Swings (35/26)
Partner 2: Wall Sit
Partner 3: Rest
*Switch when partner 1 is finished.

Rest 3:00

Individual
AMRAP 7
GOAT work
*Pick a movement you would like to approve upon and work on it for 7 minutes.

Box Brief – All regular Saturday classes are cancelled this weekend. We will be starting the Naughty or Nice event at 7:30am on Saturday. Heats will be made upon arrival.

11
Dec

Wednesday 12/12/2018

5 Rounds
21 Pull-ups
15 Burpees
9 Hang Squat Snatches (95/65)

Box Brief – 12 Tasks of Christmas has to be completed by end of day Saturday!
Our Funny Facebook Live will be happening this Saturday as well! Stay tuned for start time!

10
Dec

Tuesday 12/11/2018

Strength: Deadlifts
EMOM 10
2 Pausing Deadlifts + 2 Deadlifts

Conditioning:
AMRAP 8
10 Double Unders
1 Deadlift (275/185)
20 Double Unders
2 Deadlifts (275/185)
30 Double Unders
3 Deadlifts (275/185)
…each round add 10 double unders and 1 deadlift, continue this pattern until the 8 minutes is up.

Box Brief – Register for the Naughty or Nice event, it is this Saturday!
Keep working on your 12 Tasks of Christmas! Get in the running for that free Rogue Barbell!

9
Dec

Monday 12/10/2018

Teams of 2
AMRAP 20
12/9 Calorie Row
7 Box Jump Overs (20/20)
5 Handstand Push-ups

*one partner completes a full round while the other partner rests.

Box Brief – THIS SATURDAY is the Naughty or Nice Event! Scroll down our page to find a How To video on how to sign up!

8
Dec

Sunday 12/09/2018

*HERO WOD SUNDAY!

“David Watson”

5 Rounds
5 Clean and Jerks (135/95)
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

Dedicated to Sapper David Watson (23) 33 Engineer Regiment, who died in an explosion in Afghanistan on December 31, 2009. Royal Engineer Sapper David Watson, 23, died from his injuries after he was caught in an explosion in the Sangin region of Helmand Province.

A statement released by his family said: “He loved life itself and all of its challenges. David’s dry sense of humour combined with his ability to articulate any situation into a moment of laughter were two of his many talents, he was loved by all.

“He lived his dream and did what a true soldier is ready to do for his country, a true hero.”

Also dedicated to Aiden Howell, Lcpl Tommy Brown, Lcpl Christopher Roney, Lcpl Michael Pritchard, Cpl Simon Hornby, James Brown, Lcpl David Kirkness and Lcpl Adam Dranewho also died in the same month.

7
Dec

Saturday 12/08/2018

AMRAP 20
20 Double Unders
20 Wall Balls (20/14)
20 Double Unders
20 Hang Power Snatch (75/55)

Box Brief –
To participate in the Naughty or Nice WOD on December 15 follow these steps:
1) Visit https://naughtyornice.events to register for the event. Choose CrossFit PowerHour as your location. You can either register for free (mandatory) or register with a donation to receive a shirt.
2) Write your name under the appropriate division on the sign up sheet in the box. We will provide further scaling for anyone needed.
3) Bring a new unwrapped toy with you to the event on December 15. All toys will be donated to local kids during the holiday season.
4) Have fun, get rowdy, and cheer on your buddies the day of the event!

6
Dec

Friday 12/07/2018

2 Rounds
750m Row
50 Push-ups
50 Kettlebell Swings (53/35)

Box Brief – Tune in to Facebook Live tonight at 7:00pm for a funny coaches challenge!

5
Dec

Thursday 12/06/2018

Strength: 10 Sets
2 Squat Cleans
*do a set every 1:30

Conditioning:
AMRAP 7
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
RX:(115/80)

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