WOD Saturday 08/31/2013

Tomorrow’s “Hotshot 19” memorial WOD will be at CrossFit Cathal in Paragould (2711 West Kingshighway Suite 6). You need to be there by 0900 so Randy Kyle can get you signed up to do the WOD. There will be no Team WOD at CFNS in Jonesboro. Do not come to the box. We will also […]

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WOD Friday 08/30/2013

21 Dumbbell Thrusters, 40/30 lbs 3 Rope Climbs, 15ft 15 Dumbbell Thrusters, 40/30 lbs 2 Rope Climbs, 15ft 9 Dumbbell Thrusters, 40/30 lbs 1 Rope Climb, 15ft Wear chin sleeves, pants, or socks for the rope climbs! Don’t suck.

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WOD Friday 08/23/2013

“Hammer Gone Bad” 3 rounds, 1 min per station, of: Sledge Hammer Strike (Right Side) Box Jump 20in Sledge Hammer Strike (Left Side) Dumbbell Hang Squat Clean 40/30 *Rest 1 minute between rounds* Perform this like “Fight Gone Bad”, by rotating immediately to the next station every 1 min, the clock does not stop or […]

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