Wednesday 1-13-15

NO 10:00 AM CLASS 4 R.F.T. 50 Air squats 30 AB-Mat sit ups 20 Deficit push ups. 45s/25s *chest touches ground * 10 M/U’s Bar or Ring (Scale w/ Weighted pull-ups, C2B, strict pullups, ring rows)

Strength: 6 X 1 C&J at 80% 4RFT 10 Thrusters 95/65 20 KBS 53/35 30 D/U’s M/U practice

U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary…

Strength – Thrusters 5×5 W.O.D. – 5 R.F.T. 16 D.B. Split Landings 21 Hollow Rocks 26 Medicine Ball Cleans

Strength/Skill – Pistols “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Kevin Hare: Squat 365, Press 155, Deadlift 500. Total 1020lbs Keegan Martin (age 17): Squat 355, Press 135, Deadlift 400. Total 890lbs Matt Ross (age 15): Squat 300, Press 115, Deadlift 305. Total 720lbs Alyssa Ross (age 17): Squat…

WE ARE CLIMBING ROPES AND RUNNING OUTSIDE. WEAR SOCKS AND APPROPRIATE ATTIRE. WE ARE CLIMBING ROPES AND RUNNING OUTSIDE. WEAR SOCKS AND APPROPRIATE ATTIRE. WE ARE CLIMBING ROPES AND RUNNING OUTSIDE. WEAR SOCKS AND APPROPRIATE ATTIRE. WE ARE CLIMBING ROPES AND RUNNING OUTSIDE. WEAR SOCKS AND APPROPRIATE ATTIRE. Strength/Skill – Double Unders Learning to create…