WOD- Saturday, December 20, 2014

Joe Schatz

Joe Schatz


Metcon:

20 min AMRAP

2, 4, 6, 8…
Pull-ups
Wallballs (20/14)

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John, Mike, Dave & Jon are competing in the Masters Madness competition on Sunday, December 21 at CrossFit R5 in Wayne. Come out and cheer them on!

Our Christmas schedule is:
Wednesday, December 24 Christmas Eve- 5:00am, 6:00am, 1:00pm & 2:00pm
Thursday, December 25 Christmas- Closed
Friday, December 26- 1:00pm & 4:00pm

WOD- Friday, December 19, 2014

Saturday morning Wallballs

Saturday morning Wallballs


Metcon:

For time:

100 Double-unders
40 Back Squats (135/95)
40 Bench Press (135/95)
100 Double-unders
30 Back Squats (135/95)
30 Bench Press (135/95)
100 Double-unders
20 Back Squats (135/95)
20 Bench Press (135/95)

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John, Mike, Dave & Jon are competing in the Masters Madness competition on Sunday, December 21 at CrossFit R5 in Wayne. Come out and cheer them on!

UPCOMING COMPETITIONS

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The LANCO Open hosted by CrossFit Ephrata. An online competition running from January 8, 2015-February 2, 2015.

Team SuperFit Delaware at CrossFit Riverfront on Saturday, January 31, 2015.

Festivus Games at CrossFit South Philly on April 18, 2015.

The 2015 CrossFit Games OPEN begins February 27.

NUTRITION CHALLENGE
For everyone looking for a nutrition challenge, here is a great one. This is a good way to start the new year! The Lurong Living Resolution Challenge is a 5 week challenge with different diet levels. It will track your diet, your progress, your body composition, personal goals and improvements.