DeadLift 2-2-2-2-2 Superset with 5HSPU “MARY” 20MIN AMRAP 5HSPU 10 PISTOLS 15 PULLUPS by by
“The Seven” 7 Rounds: 7 Hand Stand Pushups 7 Thrusters (#135) 7 Knees to Elbow 7 Deadlifts (#245) 7 Burpees 7 Kettlebell swings, 2 poods 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. by byRead More
I would like to thank everyone that came out and played with us this Saturday. What an amazing group of individuals. We are already in December and the New Year is approaching quickly. We will shift our workouts and start training for the CrossFit Games Open starting January. This year the CrossFit games will have a scaled version as well. We will help you all to get ready for the games. Sincerely, Coach Vaz by byRead More
For Time: 1600m Row 100 situps 100 leglifts 2 minute plank 200 double unders 1Mile Run by by
6 Minute AMRAP: 5 Snatches 95/65# 3 Burpees Rest 1 Minute 6 Minute AMRAP 5 Clean & Jerk 135/95# 3 Burpees Complete For Time 1K Row/Run + 50 Burpees for...