Thursday, 1-14-16

Strength:12 min E2MOM 2 Sq. Clean + 1 Push Jerk + 1 Split Jerk *start light and build to a heavy complex* Buy in – 500′ Farmers Carry w/KB’s 53/35 then… 3rds 30 Cal Row 25 Wall balls 20/14 20 Deadlift 225/155 *25min Cap*

By Brian & Marianita Shilhavy CoconutDiet.com I would like to say that I have been on Virgin Coconut Oil for the past 2 months (4 tablespoons daily) and feel better than I have in a long time! My energy levels are up & my weight is down. I am never hungry anymore, & have incorporated…

Strength/Skill – Hang Squat Snatch – We will have special guest in on Tuesday. That’s why we are snatching Click here 1 – Competitiors WOD (Some have completed it) For Time: 10 Atlas stones, ground to shoulder 200m walk/run with stone 10 Atlas stones, ground to shoulder 200m walk run farmers carry or 2 –…

20 Min AMRAP 5 C2B 7 T2B 9 Dips 30 D/U *Scale as needed* Back Squat 3×10 @ 62.5%

W.O.D. 8 R.F.T. 10 – Hang Squat Snatch’s 95/65 75/45 10 – Pull-ups 10 – K2E or 4 R.F.T. 20 – Hang Squat Snatch’s 95/65 75/45 20 – Pull-ups 20 – K2E…. …..Choices Choices Choices!!!!

Words can’t explain how I feel about the wonderful gift my CrossFit family has given me. Thank you just doesn’t seem enough. I am sincerely honored and blessed to have you all in my Kryptonite family and will cherish your kindness forever.   Warm up 3RDs 100m Run 10 BB Snatch grip deadlifts 10 Wall…