Thursday, December 7 2017

Posted by Mandee on December 6, 2017   |   12 Comments




1 Set of Max Unbroken Pull-ups or C2B

Rest 3-4 minutes 

1 Set of Max Unbroken Double-Unders

3 minute AMRAP:

-30 Doubles
-1 Rope Climb 15′ MRX 10′

Rest 2 minutes

3 minute AMRAP:

-10 Box Jumps 24/20″ MRX 20/18″

-10 Pull-Ups

Rest 2 minutes

3 minute AMRAP:

-Max Burpee Ring Muscle-Ups or Max Burpee C2B or Max Burpees to a 45lb plate

**Athletes can start with their choice of the 3min AMRAPs**

Core Development

-30 GHD Sit-ups & 60 Butterfly ab-mat sit-ups



YOGA is canceled today. 

12 responses to “Thursday, December 7 2017”

  1. Brian B says:

    My man Michael brings it every 5am class. He’s a stud and a great guy. Great job on those hang cleans and front squats!! Keep it up buddy!!

  2. Nathaniel says:

    Michael The Freak! Ya got to get up to get down! Way to move weight Michael! This CrossFit stud pays his dues before the sun rises and kicks butt all day. Keep it up!

  3. Mandee says:

    Oh yeah! Michael is fierce, focused and always ready to throw down! Way to be Michael, keep it up! ?

  4. Graham J says:

    Michael is THE man! Quietly dominates every 5 AM WOD! Awesome dude

  5. JasonH says:

    Way to be, Michael!

  6. George C says:

    Michael is the man! Super strong athlete and a super nice guy. He’ll back-squat a small house and then smoke you on a run.

    If he ever invites you on a casual run, you probably want to politely decline. A “light run” for this guy is like 18 miles. Michael don’t play.

  7. Pull ups: 30
    DUs: 231

    Wod: 267 (MUs)

  8. CJ VK says:

    35 pull ups
    120 double unders
    199 reps Rx (RMU)

  9. Steve Price says:

    Open Gym: Here WOD. “ Hall”
    5 rounds for time w/2 min. rest between rounds
    3 Cleans @ 225
    200 meter run
    20 KB snatches @24 Kg(10 each arm)
    13:26 Rx. That was rough after all of the heavy deadlifts and hang power cleans yesterday!!

  10. Matt says:

    A: 17 Pull-ups; 50 DU
    B: 154 Reps with Burpee CTB
    C: Completed

  11. Justin says:

    52 pullups/63 double unders
    Burpee bar mus