Sunday 12.22.13

Snow getting you down? Check out this super sweet deal from our friends at Kill Cliff/RCFSTT

Snow getting you down? Check out this super sweet deal from our friends at Kill Cliff/RCFSTT

Open Gym
9am – 11am

Push Press
3×3

Front Squat
3×3

Burner
5 rounds of:
7 Thrusters (75, 55#)
30 Double Unders

Looking for an escape from the winter? Say no more…

WOD Tours and Kill Cliff – The Recovery Drink are linking up to bring you a once-in-a-lifetime experience! Five full days of top shelf training nestled in the heart of the Caribbean at Reebok CrossFit St. Thomas with three CrossFit Games athletes and an Olympic weightlifting specialist. Accommodations are on the beach and just a mile from the box at the Bolongo Bay Beach Resort, the Caribbean’s Most Entertaining Beach Resort.

Click HERE for information.

12 Comments

  1. Thanks for the post on the Kill Cliff WOD Tour event. Going to be epic. 6 hours daily training with and coaching from Scott Panchik, Chad Vaughn, Marcus Hendren and Dan Petro. Come see us!

  2. Flight Simulator:12:20 rx. First time I’ve ever made it through this wod. It has been on my “goals” list for the past three years. Cross it off the list!

  3. Colleen (OC)

    3×3 Push Press: 55# across (light, back is sore)
    3×3 Front Squat: 55, 65, 75

    1/2 Cindy (10 minute AMRAP): 6+10, Rx.

  4. Yesterdays barbell complex; 28:30
    deads (205), Bench 205,195,195, FSQ 185, Jerks 155, OHS 135

    Burner 4:50RX

  5. Mt. Abram WOD: 19:ish
    1000 row
    10 WB thrusters
    800 row
    15 WB thrusters
    600 row
    20 WB thrusters
    400 row
    25 WB thrusters
    200 row
    30 WB thrusters

  6. Rankel: 6+18 Rx (Pr) – need to get moving on the runs

    3×25 GHDS OT3M – big GHD headache anyone know how to stop these?

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