WOD Tuesday March 16th

*Hey! Words Strongest Manatee is this Saturday! Come out and meet the World Record Bench Press Holder Julius Maddox and watch some exciting competition!

*We have another Friday Night Lights event this Friday! Bring a dish to share and be ready to throw down after our next matchup!

 

  1. Every 3 minutes x 4 sets:

Bench press x 2 + Strict pullups x 6 – 12

2.  2 Rounds for Time:

50 FT Handstand Walk (if it make sense, do 5 Burpees every time you drop from the handstand walk)

10 Back Squats @ 225 / 153

50 Sit ups or 25 GHD Sit ups

WOD Wednesday January 29th

“JORGE”

  • For Time
  • 30 GHD Sit-Ups
  • 15 Squat Cleans (155/105 lb)
  • 24 GHD Sit-Ups
  • 12 Squat Cleans (155/105 lb)
  • 18 GHD Sit-Ups
  • 9 Squat Cleans (155/105 lb)
  • 12 GHD Sit-Ups
  • 6 Squat Cleans (155/105 lb)
  • 6 GHD Sit-Ups
  • 3 Squat Cleans (155/105 lb)
  • You are welcome to do regular sit ups in place of the GHD sit ups, you can do double the reps if you want…
  • namesake photo
  • U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.The “Jorge” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, April 7, 2013 (130407).