Monday, September 17, 2012

Don't forget this coming Saturday's WOD will be at Burke's Beach on Hilton Head.  No one will be here at the box so come join us for some fun with Bluffton CrossFit.  There'll be a Team WOD and an individual WOD with some super fun excercises.  Everyone will have a great time and all WOD's are scalable.  Plan on making it!! Don't be THAT guy/gal that missed out on the best CrossFit beach WOD's ever. 

3-2-1-Go! "Over the Box", Box Jumps!!! 
Given a choice between standard Box Jumps and "Over the Box", Box Jumps I was surprised at the number of athletes that picked jumping OVER the box. Great job everyone for getting out of your comfort zone.

Arm/Leg Swings
250m Row
2x10 of:
Shoulder Dislocates
Good Mornings
OHS
  
MOD (15:00)
Deadlift
5-5-5-5-5 @ no more than 50% of max
(complete each set touch-n-go without re-gripping the bar or resetting your position)
    
WOD
10:00 AMRAP
7 OHS 95/63#
15 AbMat Sit-ups

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