A.1 Bench Press 8×3 Bench Press @75%. Focus on bar speed. 3 quick reps. 30 seconds rest between rounds.
A.2 12 Minute AMRAP
5 Over the Box Jump
40M Shuttle Run (10M x4)
15 Toes to Bar
15 HR Push Ups
A.3 3×15 DB Heavy Row (Heavy) 30 seconds rest
3×15 Banded Sit Ups 30 seconds rest
Post loads and rounds to comments.
Are you a runner, cyclist, triathlete and/or endurance athlete? CrossFit Endurance is coming to SandyDog CrossFit. Please email email@example.com or call 215-840-4445 for more details.
|Friends, Coaches, and CrossFit Affiliate Owners,CrossFit Novem and Trap Door Athletics are pleased to invite you, your athletes, and your greater CrossFit community to be a part of the First Annual Philadelphia Winter Warmer! This 200-athlete, regional competition will be held on Saturday, January 12, 2013 at the Piazza at Schmidt’s in Philadelphia, PA. The Piazza is an outdoor venue in one of the hottest neighborhoods in Philadelphia that will be tented for our event, transforming it into a 20,000 square foot, versatile (and heated!) CrossFit arena.A portion of each ticket sold supports the work of our charity partner. The Philadelphia Winter Warmer is proud to give back to a community that has given us so much.We are anticipating a sold out event, with space for 200 individual athletes (100 men and 100 women) and 300 spectators. Current event plans include a DJ, food trucks, vendors from across the Mid-Atlantic and Northeast regions, beer included in the price of admission/registration, spectator competitions, the 2013 Cheesesteak Bowl (a cheesesteak eating competition – we are in Philly, after all), and so much more – both for athletes and spectators.Please expect an e-flyer (for print and for posting on your blog and Facebook page), and keep your eyes on your mailbox for an 11 x 17, full-color poster for you to hang in your box.Registration opens on Monday November 5th, 2012! We appreciate your help in spreading the word about what promises to be an awesome event! Questions? Email us at firstname.lastname@example.org. Check out our website for more information and updates – www.philadelphiawinterwarmer.com.Save the date – we’ll see you on January 12, 2013!In health!
CrossFit Novem | Trap Door Athletics,
Philadelphia Winter Warmer Team
The difference between the impossible and the possible lies in a man’s determination.