12/21/13

Rest Day

Announcements

1. Weekly FB challenges will be starting again the week of January 6th.  If you want to be a part of these fun challenge wods you can find details here — http://www.facebook.com/crossfitrobo

2. Hybrid Athletics is bringing back some of our old apparel designs.  We are working with a new printer who has all kinds of creative ideas.  Stay tuned for these new pieces of gear and for the launch of our new online store.  We’ll keep you posted on this site and on  www.hybridathletics.net

3. CrossFit Strongman is rapidly filling up the schedule for 2014.  If you’re interested in hosting us in your facility please email me — rob@hybridathletics.net

Rob’s WOD from 12/19

Max unbroken reps deadlift @ 405 — 18

5 rounds — 5 shoulder to overheads @ 225 pounds and 30 double unders (no rack allowed) 4:14.

Rob’s WOD from 12/20

Every 90 seconds complete 1 round of the following — 5 KB snatches right arm @ 53 pounds, 5 burpees, 5 KB snatches left arm @ 53 pounds, 5 back squats @ 225 pounds.  After 4 rounds of this series take 2 minutes rest and repeat another 4 rounds.

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One comment on “12/21/13

  1. bill redanauer on said:

    Puker