"Turkey Killer"

This WOD is dedicated to carving the remainder of your Turkey stuffing off......
Warm-up: Run 1 mile @ 50% 2 mile APFT time or Row 1K at 33-35 SM (strokes per minute)

WOD:
Row 1K 
100 Air squats
2 laps around Audie Murphy

Row 750m 
75 burpees
2 laps around Audie Murphy

Row 500m
50 box jumps
2 laps around Audie Murphy

Row 250m
25 wall ball shots
2 laps around Audie Murphy

Row 1 min all out then 1 min all out push ups and 1 min all out sit ups...... 

You'll have the whole weekend to recover, so no need to feel sorry for yourself :)

Post time to comments.....

Tues 27 Nov WOD "No Turkeys"

This one is dedicated to all of us who had our belly's stuffed with Turkey & Ham over the holidays....

With weighted vest 30lbs or IBA with plates

Run x 400m then row for same amount of time it took to run the 400m x4 will give you 1 mile + Row time
Then.....
50 KB swings
40 push ups
30 box jumps
20 wall ball shots
10 pull-ups
5 Cries for help.......

***Scale this workout appropriately to group or individuals physical ability***
Post time to comments!

JC CF competition Nov '12 "Unbroken Promises"

SPC Rod celebrates his win....Great job stud!

Jungle Eaters!

SSG Galloway gettin it in

PFC Fort...worked!

Steel Gators!

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Nov JC CrossFit competition WOD

"Unbroken promises"

WOD x3 rds for time-Winner takes all!

30 (Ground to over head (GTOH) w/ Barbell
30 Sumo Deadlift high-pull (SDHP) w/Barbell
30 GTOH w/53lb KB
30 SDHP w/53lb KB
20 GTOH w/Barbell
20 SDHP w/Barbell
20 GTOH w/KB
20 SDHP w/KB
10 GTOH /Barbell
10 SDHP w/Barbell
10 GTOH w/KB
10 SDHP w/KB

Will post winner's time to comments! Be better than yesterday!

Renegade Row Demo

Post Halloween WOD 1 Nov 12

"Zombie Apocalypse"

Run 400m then

18min AMRAP:

6 Wall ball shots 20lb
9 Renegade rows 25/35lbs
12 Kettle bell swings 35/60lbs
15 Box jumps 20'
18 Walking lunges 
21 Burpees

(Scale as needed per individual/team etc) 

Post time to comments and have a Happy Friday!