Thursday, October 30, 2014

10/31/14

Happy 3rd Anniversary to Big Blue CrossFit! I can't believe it has been 3 years. Thank you to all of our current and former members and coaches. 


1. Pause close grip bench press: find your 1-3 RM
*2 sec pause at your chest*
*10:00 cap*

2. WOD

How many rounds/reps can you complete in 10:00?
8 slams (25/15)
10 dips
20 sit-ups

Post load and score to comments:

Snatch American Record

6 comments:

  1. 100#; 6 rds + 7 reps (push ups instead of dips)

    ReplyDelete
  2. November 1st

    Bear complex workout

    65/75/85/95/115 14:27

    Abs and biceps various exercises

    Hope to meet you again zak I heard you left

    ReplyDelete