Wednesday

CROSSFIT GAMES OPEN 12.3 (AMRAP – ROUNDS & REPS)

18-Minute AMRAP of:
   15 Box Jumps, (24, 20″)
   12 Shoulder-to-Overhead (115, 75*)
    9 Toes-to-Bar

BEYOND THE WHITEBOARD ARTICLES

Tuesday

Funeral Held for Second Slain NYPD Officer

Front Squat 
 6, 6, 6, 6, 6

*Complete on a 3min interval @ 70% 1RM 

        then...

4 Rounds for Time:
   20 Double Unders
   20 Hollow Rocks

“The hardship of the exercises is intended less to strengthen the back than to toughen the mind. The Spartans say that any army may win while it still has its legs under it; the real test comes when all strength is fled and the men must produce victory on will alone.”

― Steven Pressfield, Gates of Fire: An Epic Novel of the Battle of Thermopylae

Monday

"The Chief"
Complete the following 5 Times
 1 minute Rest between efforts

Max rounds in 3 minutes of:
   3 Power Cleans (135/95*)
   6 Push-ups
   9 Squats

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Friday

Complete for Time:

10, 9, 8, 7.....1 reps of:

   - Russian KB Swings (70/53*)
   - Sprint 40 yards

SEALFIT BLOG: Dare to be Someone Special

Happy New Year

We're starting 2015 off with a WOD straight from the mainsite;

Loredo

6 Rounds for Time of:
   24 squats
   24 push-ups
   24 walking-lunge steps
   400m Run