3/14/13 “Open WOD 13.2”

CrossFit Open WOD 13.2 Comin’ At YA SMCF! Conditioning:  13.2 10 minute AMRAP of: 5 Shoulder to overhead, 115 / 75 lbs 10 Deadlift, 115 / 75 lbs 15 Box jump, 24 / 20 inch   Remember, judging for the Open Wods will be held during 6am, 4:30pm, and 6:30pm...

Friday 12/14/12 “Chip Deez”

Strength: Back Squats Skill: Pull-ups Conditioning:  For time 50 calorie row 40 wallballs   – 20/14 30 box jumps – 24/20 20 ball slams – 30/20 10 wall climbs   **REMEMBER THAT THIS SATURDAY WE WILL BE HOSTING “FIGHT GONE SANDY,” AN...

Saturday 12/8/12 “Bastian Balthazar Bux”

WOD:  “Bastian Balthazar Bux” There will be a running clock for the entire wod Wod#1 3 Rounds (5 min to complete) 5 thrusters 135/95 10 box jumps (30/24)   At the 5 min mark, start Wod #2 4 Rounds (10 min to complete) 10 KBS  70/53 20 hand release...