Remember tomorrow is the big day we all have been waiting for! Don’t forget to sign up for the Crossfit open. If you have not done so go the the Beta site and create a profile. If its anything like last year, everyone will try and be the first to sign up. 3 2 1 go!

Tabata row

Rest 2 minutes

21-15-9

OHS 95/65
PULLUPS

HAPPY BIRTHDAY YOU SWEATY BEAST!

MAKE SURE YOU GO TO THE BETA SITE AND CREATE A PROFILE. DO IT EARLY AND SAVE YOURSELF THE HEARTACHE. HERE IS A LINK TO THE SITE.

http://games-beta.crossfit.com/

WOD
4 Rounds
10 Sam balls 30/25
10 Deadlifts 135/75
10 Box jumps 24/20
10 push press 95/65
10 Wall balls 20/14

WOD
20:00 AMRAP of:
5 Burpees
10 Front Squats (135/95)
15 Double Unders

Monday 120116
Five rounds for time of:
12 Wallball shots (20,14)
12 Toes-to-bar

For Men, they must lift a barbell Ground to Overhead, in any way they wish, for total of 7000lbs.

The athletes are able to choose which weight they would like. Their options:
155 x 46 reps
135 x 52 reps
95 x 74 reps
75 x 94 reps

For Women, they must lift a barbell Ground to Overhead, in any way they wish, 5000lbs.

For the women, their choices break down to the following:
100 x 50 reps
85 x 59 reps
65 x 77 reps
55 x 91 reps

No matter which option the athlete chooses, they will all be trying to get the weight overhead, using Clean & Jerk, Snatch, Press, or Thruster.

Post weight and time.

Check out this vid from Knox and his crew. Pretty cool!

Enjoy!

I found one of EJ’s baby pictures. Even at an early age she knew what she wanted. KJ I would think twice about kissing her.

WOD

AMRAP 10

5 CTB
7 KB SWINGS 1.5/1
10 WALKING LUNGES

WOD

50 Air squats
40 Wallballs 20/14
30 Pullups
20 Slamballs
10 Burpees
20 thruster 115/75
30 Backsquats s/a
40 Deadlifts s/a
50 Floorwipers s/a