WOD for 12 December 2016

0500 and 1140ish

0500 is BACK!!!!

I am back too. I have beautiful, wonderful, and incredibly sexy Lebanon CrossFit shirts for sale. I can’t sell these fools at cost or I would. Momma has gotta eat. They are $25 bones. Let me know if you want one!

I also still have a bunch of CF89 shirts for sale for $20. Let me know and Ill get you or a friend one!

Julie has decided that the people who follow her programmings lives are overrated sooo prepare for a nasty week.

Here are the OPs:


Warm up:

Complete as many rounds as possible in 8 mins of:

Row, 250 m

10 Russian Kettlebell Swings

Farmer Carry, 100 ft (Heavy)


Hero WOD:


5 rounds for time of:

15 Deadlifts, 225 lbs

20 Box Jumps, 24 in

25 Pull-ups


20 min time cap


Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.



Alt emom ascending weight:

Shoulder Press 3-3-3-3-3, using heaviest weight per set

Back Squat 3-3-3-3-3, using heaviest weight per set


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