WOD Wednesday 09/04/2013

10 min amrap
5 Knees to elbow
10 ring push ups

5 burpees EMOM

WOD Tuesday 09/03/2013


5 rounds for time:
Run, 400m
30 box jumps 24/20
30 wall balls 20/14

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 be tailgating prior to the ASU Football game starting at 2:00pm. We will be located at the baseball field on the 3rd baseline side.

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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.

WOD Wednesday 08/28/2013

5 rounds for time of:
Run, 800 m
30 Kettlebell Swings, 2/1.5 pood
30 Pull-ups

WOD Tuesday 08/27/2013

There will be no 6:30pm class. Come get your sweat with some hot yoga.

For time:
Run, 400 m
50 Burpees
100 Jump Rope (Singles)

WOD Monday 08/26/2013


WOD Sunday 8/25/2013

Oly class 2-5pm.
No open gym.