5 rounds always hurts, Wed Dec 16th

CrossFit WOD:
5 rounds for time:
5 Deadlift (275/185)
10 Box Jump (24″/20″)
20 GHD Situps

RX’d = weight as prescribed, hips fully open and knees locked at top of DL, full hip and knee extension at top of box jump (on box or jumping off), both hands touching ground overhead on GHDs.

CrossFit TAKEOFF WOD
3 rounds
10 OHS
5 KTE
30 Mountain Climbers

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Don’t forget the weekend events! Details and RSVP vote under the “Announcements” section on the right column of the blog

HOLIDAY PARY #1: Gabi and Mike’s Dec 18th @ 6pm
NUTRITION 101: FOOD FOR THOUGHT: Sat Dec 19th 9am-Noon (No Sat WOD)
HOLIDAY PARTY #2: Jim and Di’s Saturday Dec 19th @ 6:30pm
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