0246: CF Games 11.2

I promised my boys back in AZO I would post this photo of the Michigan Splendor! Even if it is 5 degrees back there.

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0246: Crossfit Games Open 11.2

Warm up: 6 team burpees, 10 rep 4ct flutter, crab walk full rotation @ circle. X4

Wod: 15 min. Amrap

  • 9 DL 155/115
  • 12 push ups
  • 15 box jumps

Strength: Press 5X2/90

21 Day Sugar Detox Celebration/Potluck!!

You made it…come celebrate your hard work, dedication and better way of living

Saturday Jan 26th

WOD @ 9am

Winner will be announced after the WOD and will win a FREE month at CF 2120

(we realize this is actually the 21st day so eat a good breakfast, come work out and we will reward you with full points for the day!)

There will also be a raffle for prizes.  The more points you earned throughout the challenge, the more tickets you get to enter the raffle.

 Also, bring something you are dying to eat, or if you want to continue with the new healthy you, bring a healthy sugar free dish.  We will have a little potluck and celebrate everyone’s hard work!!

0245:

 

 

 

 

 

 

 

 

Warm up: 3 push ups, 6 V-ups, 6 KTE mt. climber X 10

Wod: 15 rds – after 5th rd 1 min rest

  • 3 ring dips(strict)
  • 4 TTB(strict)
  • 50 m run

Strength: DL 15 min to post 2 2 2 2 2

0244: Helen Re-Test

6am Killers!

It could come down to this????????????????????????????????? Come to box ready to compete. Against your old self!

Warm up: No clock – 3 pull ups / 6 kb high pulls / 9 DU – 200 m run X6

Wod: Helen 3 RFT

  • 400 m run
  • 21 kb swing 53/35
  • 12 pull ups

Strength: OHS 5 5 5 5 (15 min)

21 Day Sugar Detox Celebration/Potluck!!

You made it…come celebrate your hard work, dedication and better way of living

Saturday Jan 26th

WOD @ 9am

Winner will be announced after the WOD and will win a FREE month at CF 2120

(we realize this is actually the 21st day so eat a good breakfast, come work out and we will reward you with full points for the day!)

There will also be a raffle for prizes.  The more points you earned throughout the challenge, the more tickets you get to enter the raffle.

 Also, bring something you are dying to eat, or if you want to continue with the new healthy you, bring a healthy sugar free dish.  We will have a little potluck and celebrate everyone’s hard work!!

0241

Warm up: Team run (Zapo)

Wod:

21-15-9

  • DU
  • Abmat sit ups

3 min rest

21-15-9

  • Kb comp swing 53/35
  • Abmat sit ups

3 min rest

21-15-9

  • Over the rope jump
  • Abmat sit ups