Did you tune in for the 104 burpees last night for Stacey and Heather? If you missed it, you can make them up today 😉
The next Support Your Box WOD is released tomorrow. Don’t forget to register in ZP. The link will be posted on the members FB page (with the password too).
Now excuse me while I go find my shovels that I put away. I didn’t know winter wasn’t finished yet…
This is Captain Kevin Wood of the USS CrossFit Moncton.
Over and out.
Double Tabata
16 intervals for EACH movement:
Movement 1 – Hollow Hold
Movement 2 – Plank
In total, 32 rounds of Tabata.
I did all the Hollow Holds first. Then all the planks. Good one!
16 min amrap
200m run
40 jumping jacks
Total- 5 & 36jj
Double Tabata
16 intervals for EACH movement:
Movement 1 – Hollow Hold
Movement 2 – Plank
In total, 32 rounds of Tabata.
Alternated movements each round.
2.5km ruck
Romwod
Death by What?!
Deadlift Build to a heavy set of 3
115-165-195-215-235 (That was all of my plates)
Death by DL + Burpees
Min 1: 1 Deadlift(275/185/70%) + 1 burpee
(Used 215# that is about 70%)
Min 2: 1 Deadlift + 2 burpees
Min 3: 1 Deadlift + 3 burpees…. and so on until you can not complete the required amount of burpees in the min.
Completed 11 Rounds, had 9 burpees completed on the 12 round and the timer when off. That will make you sweat in a hurry!!👍
Handstand shoulder taps x6 x 5 sets
Wall sits with arms overhead tight to ears 5 x30 seconds
Turkish get ups x10 each side #53
Wod
21-15-9
Jumping squats
Burpees
Weighted sit ups #35 kb
Push press #53 kb
9:45
Cash out 100 mountain climbers