5 plus 12 RX.
Amelia did 9 rounds with a 15 pound bar and 12 inch box.
5 rounds plus 2 RX.
Hey everyone. I miss my crossfit family! Figured I’d post our “WOD” from today from the fire academy.
45 seconds at each station with 10 seconds of rest:Hand release push upsPush pressSquatsDipsSomething called a cross country skierAnd something called a dead bug (core exercise)And the final station was running up 4 stories and back down
Very much like a crossfit WOD and I can honestly say I would not be where I am now without the help of all the great coaches and fellow crossfitters. See everyone soon! 🙂
Awesome Andy! See you soon!
Andy keep on rocking !! Best of luck and Stay strong!!
Amelia Thats awesome nice work!!
8+ 15 RX and still sweating.
That’s awesome Andy!!5+12 rx 24″ box
6 + 1 box RXAfter: 4 x 400 / 60 sit ups with KB That was a sweaty one!
Nice job Andy. Keep up the great work.
7+1 Traci was so fast, I was trying to chase her the whole time! (while pretending not to notice that she was demolishing me:)
6 plus 5 rx
Nice Andy! Lower back was bothering me today- took it sloowwwww.
Mark, you kept me moving! Thanks for the push!!
Way to go Andy!!
Thanks for the support everyone!!
5 + 3 @ 55#
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