5 RFT5 Single arm Ground to OH- DB/KB(95/50#)
7 Back Sqt 155/115# (no rack)
10 Burpees over the bar
Time Cap- 15 min
HAPPY BIRTHDAY JESSICA!
Someone's been working hard in their wood shop and
it was not Santa's Elves! Big Thanks to Santa Brong for our
new Jerk Boxes!
Other Crossfit Events:
FIGHT GONE SAND- Mike and Molly Abdgarian, former owners of CrossFit 610 in Allentown, lost their entire gym, CrossFit King of the Beach, as well as their apartment and personal belongings. Many members of the CrossFit community including Rogue, Again Faster, and other affiliates have donated their time, labor, and have made charitable contributions to help Mike & Molly as well as others who experienced the wrath of Sandy, get back on their feet. Mike and Molly had a huge impact on spreading CrossFit throughout the Lehigh Valley while they were here, and we hope you will come together with us to help them rebuild their gym and their lives.
CrossFit BWI and CrossFit Syndicate in Maryland are running an event this Saturday called "Fight Gone Sandy." Since many of us are unable to get to MD, SMCF will also be hosting.
Here are the details:
Where: South Mountain CrossFit 2125 28th Street SW. Allentown, PA Suite 500 in Arbor Square. More detailed directions at www.southmountaincrossfit.com under "location"
WOD: Fight Gone Bad format with different movements. RX and scaled options.
How: Sign up on the event link below. $30 donations made prior to the event will earn you a t-shirt that will be shipped to you. Once you register, please email us at southmountaincrossfit@gmail.com with your shirt size so we can contact CrossFit Syndicate. Donations in the form of cash and check can also be made the day of at the box.
This WOD if free to everyone, so no drop-in fee will be charged.
8 comments:
ummmm...what is a jerk box?
Sharon.....
http://youtu.be/alMGn3N7-Gs
Happy Birthday Jess! :)
What on earth are jerk boxes?
No they are not a place where you put people that annoys you.
They are mainly used for Olympic lift practice, low/high snatch or clean pulls & Jerks.
Some of you may be thinking how will I theses boxes benefit me? Well, the boxes have many other uses then just Oly Lift practice. We can use them for: box jumps, as racks for the squat, press, box squats and any other movement that might require a rack.
How many squats per round?
Lucky number- 7
Happy B'day Jess!!
Hope to see some peeps at SMCF on Saturday for Fight Gone Sandy!!
Happy Birthday Heat-sicka!!
Thanks for all the bday wishes guys! Loved spending part of my bday with you all tonight:) snatch-squat-burpee amazingness!
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