MetCon: With a continuous running clock, for time(s):
A.) For time:
Row 500 Meters
25 Burpees Over the Erg
- at 8 minute mark complete,
A2.) For Time: 50-40-30-20-10
Box Jumps (24/20)
*At the OC Throwdown, Kevin Ogar had an accident during the Snatch workout. The accident resulted in a serious spinal injury. He suffered this life changing event doing the thing we ALL do and LOVE…. This could have happened to any one of us and it is up to this community to help out one of our own.
Kevin is a CrossFit trainer and will need a lot of financial help to get through this.A donation site has already been set up. Any amount will help.
The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.
GHD Sit-Up
Push Press (75/45)
-Rest 5 Minutes, then
Push Press (75/45)
-Rest 5 Minutes, then
A3.) For time:
Row 500 Meters
25 Burpees Over the Erg
(Yes, this is the same as A…try to match the A time.)
Skill: Spend 5-10 minutes working on Double Unders
25 Burpees Over the Erg
(Yes, this is the same as A…try to match the A time.)
Skill: Spend 5-10 minutes working on Double Unders
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Announcements:
*At the OC Throwdown, Kevin Ogar had an accident during the Snatch workout. The accident resulted in a serious spinal injury. He suffered this life changing event doing the thing we ALL do and LOVE…. This could have happened to any one of us and it is up to this community to help out one of our own.
Kevin is a CrossFit trainer and will need a lot of financial help to get through this.A donation site has already been set up. Any amount will help.
_________________________________________________________________________
*Join us November 9, 2014 for the Chesapeake 10k Across the Bay!, Sign up for the waiting list. Registration re-opens in March.
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The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.
Cost per person $85.00 (cash only)
Please see Chad or Mike to complete the registration form and submit payment.
Payment and registration is due no later than January 31, 2014.*
Please see Chad or Mike to complete the registration form and submit payment.
Payment and registration is due no later than January 31, 2014.*
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