“Smooth Criminal”

CrossFit WOD – img_4050
“Smooth Criminal”
60 Double-unders
30 Wallballs (20# / 14#)
15 Deadlifts (245# / 165#)




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“Big Clean Complex”

CrossFit WOD
“Big Clean Complex”img_4014
6 Sets:
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk

Compare to: April 2015,  Nov 2014 




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“The Good Life”

CrossFit WOD – img_5209

“The Good Life”
3 Rounds:
     500 Meter Row
     12 Burpees
     21 Box Jumps (24″/20″)

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Sunday Sunday Sunday

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Open 13.4

CrossFit WOD – img_5003
Work up to a heavy clean and jerk


“Open 13.4”
Ascending Ladder for 7 Minutes:
3 Clean & Jerks (135/95#)
3 Toes-to-Bar
6 Clean & Jerks
6 Toes-to-Bar
9 Clean & Jerks
9 Toes-to-Bar
…and so on, until time expires.

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Veterans Day – Badger

CrossFit Hero WOD – “Badger”img_4904
3 Rounds
30 Squat Cleans 95/65
30 Pull Ups
Run 800 M


badger-thThis workout is named after Navy Chief Petty Officer Mark Carter of Virginia Beach, VA who was killed in Iraq at the age of 27.




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On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War, then known as “the Great War.” Commemorated as Armistice Day beginning the following year, November 11th became a legal federal holiday in the United States in 1938. In the aftermath of World War II and the Korean War, Armistice Day became Veterans Day, a holiday dedicated to American veterans of all wars.

November 11 became a day to honor American veterans of all wars.  It not only preserves the historical significance of the date, but helps focus attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good.

To us in America, the reflections of Armistice Day will be filled with solemn pride in the heroism of those who died in the country’s service and with gratitude for the victory, both because of the thing from which it has freed us and because of the opportunity it has given America to show her sympathy with peace and justice in the councils of the nations…” -President Wilson



CrossFit Flagstaffimg_4649

Power Snatch (75/55#)
Rest 4:00

Power Snatch (95/65#)
Lateral Burpees over Bar
Rest 4:00

Power Snatch (115/80#)
Burpee facing Box Jumps (24″/20″) Hips have to open ON TOP of box before you jump off.

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Heartbreak Kid

CrossFit WOD – img_4562
Heartbreak Kid
3 rounds of:
10 Front Squats (185/135#)
20 Chest-to-Bar Pull-ups
50 Double-unders

From rack if can’t clean the weight. Supposed to be a heavy FS.

10-20 min time domain
Compare to May 2015 July 2014 Aug 2013 

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Sunday Funday…

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“Burnt Toast”

CrossFit WOD – img_4384
“Burnt Toast”
EMOM 24, alternating:
Min 1: Row for Calories
Min 2 – Wallballs (20/14#)
Min 3 – Double-Unders
Min 4 – Rest

Record the total number for each movement. So there are 3 numbers to record on white board.

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