In honor of Veterans Day we will be doing a Hero WOD randomly selected by a class member.

Join Us.

Andrea working hard! Great upright Torso with weight on the heels!

Skill/Strength:
Shoot Through Practice  or  Handstand holds/walks

AMRAP 12 minutes
12 Single DB Front Squats
20 DU

21-15-9
DB Deadlifts (55/35)
Abmat situps
Burpees

3 RFT
20 DU
200 m run
20 Push Press (75#/45#)
200 m run
20 OH Lunges (45#/25#)
200 m run
20 Box Jumps

"COLBY"

 Members of our CrossFit community (From Crossfit Owasso) lost their precious, 4 year-old son, Colby, in a tragic accident last month. His parents (Josh and Arami), the Owasso Fire Department, and the CrossFit community are in the works of developing numerous fundraisers on behalf of Colby to find a cure for Angelman syndrome (any donations can be made to www.cureangelman.org). We will keep you posted as those develop, but until then CF Owasso has put together a memory WOD, on behalf of Colby.

5 rounds for time of:
10 Handstand Push-ups
17 Snatches 75/45 lbs
11 Pull-up (chest-to-bar)s

For Time
35 Plyo Pushups
35 KB Swings
35 Wall Balls
25 Plyo Pushups
25 KB Swings
25 Wall Balls
15 Plyo Pushups
15 KB Swings
15 Wall Balls

Bear complex

Perform with Barbell or Dumbbells. Being the first time performing this WOD, we will go for working weight sets...not max weight.
7 sets of the sequence x 5
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest can be taken at anytime during the sequence EXCEPT on the ground.
Rest as needed between rounds

Back Squat:
3x5

3 RFT
80 Ft. Bear Crawl
25 burpees