W.O.D Saturday 2/16/13

Posted by jeremy On February - 15 - 2013

Strength

Strict Press 5-5-3-3-1-1 (5′s @ 75%, 3′s @ 85%, 1′s @ 95% of 1RM)

Conditioning WOD

9 Minutes, perform 3-6-9-12-15, etc… Of:

Push Press, 135/95lb
Pull Ups

Post strength loads and rounds achieved to Comments.

Harlem Shake (CrossFit Springfield Edition): We’re shooting at 9:30 today at CFS! Everyone needs to come play!!! Bring the most random costumes, signs, etc you can think of. Our goal is to be wrapped up by 10-10:15ish. Its gonna be awesome!!!

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5 Responses

Andy K. Said,
Hey guys and gals,

Hero WOD to’orrow will be “Rahoi.” Hope to see you all at 11!

RAHOI

24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
AMRAP, 12 Min

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

He is survived by his parents, Natalie and Richard, sister Teri, and fiancee

Posted on February 15th, 2013 at 9:45 pm
Kathyb Said,
I got a box of goodies (costume ideas) to bring to the shake off!! Can I wod in my tutu?!

Posted on February 15th, 2013 at 10:30 pm
Donna G Said,
I canät wait to see this video. Hope it is posted so I can laugh on my way home. See ya next week!

Posted on February 16th, 2013 at 1:24 am
Kristy Taylor Said,
CFE half marathon class is cancelled this morning due to snow and cold temps.

Posted on February 16th, 2013 at 6:46 am
Elizabeth K Said,
Runners, CFE 1/2 marathon training make-up class Sunday at 2pm. See you there!

Posted on February 17th, 2013 at 7:40 am