Congratulations to Jacob Hafkin for completing our entire body weight challenge and doing all 2,604 Burpees since November 17th!!! As a token of our appreciate to his dedication we presented him with one of our swanky new CrossFit Hard shirts.

WOD 010917

What makes a good teacher?

Welcome to the second week of 2017 - Keep on track with your goals and make fitness a priority!!!

Warm Up 2

Warm Up
4 X 50M Run
20M Bear Crawl
20M Side Shuffle
20M Bear Crawl
20M Side Shuffle
20M Bear Crawl
20M Side Shuffle

Mobility
Wrist Rolls
Ankle Rolls
LAX Forearm
Quad Foam Roll
Butterfly Stretch - 3 on 1 off

Metcon (3 Rounds for reps)

High Intensity Circuit

2 Minutes of Bike or Rowing
Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:
Wall Ball Shots x 10 reps
Kettlebell Swings x 10 reps

Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:
Pull-Ups x 10 reps
Push-Ups x 10 reps

Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:
Box Jumps x 10 reps
Sit-Ups x 10 reps

Rest 60 seconds

Rotate through the circuit three times for max meters, and reps completed at each station.

Cash Out

Acumulate 3 minutes in a plank

Out of Town WOD

15 min AMRAP

12 OH Walking Lunges
5 Pistols Each Side
20 Second Handstand Hold

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