• 08/19/13

    Heres to a new week Flight Crew. Last week was amazing. Our first Free Friend and Family Friday was a huge success!
    Remember every Friday @ noon, 4:15pm & 5:15pm we have free friend WODs so bring someone along to try CrossFit with you.

    We have a lot of cool things planned this upcoming week so stay tuned! This is the last week of the Paleo challenge so finish strong! Also next week Monday we will be re-testing the Paleo Challenge WOD, BF% & Weight so make sure you can make it into the BOX!

    Today we are doing 13.2 from last years open. It’s a light Shoulder to Overhead and Deadlift AMRAP with Box Jumps. Check your journals for you last time on 3/14/13.

    Here is Iceland Annie taking on Lift it Like Lindsey.

    [youtube http://youtu.be/EIUaPnrGYTs]

    Warm-up
    Run 400M

    3 Rds
    10 x Pass Thrus
    10 x Good Mornings
    10 x Goats

    Mobility
    Shoulders

    Strength
    10@Bar, 5 @ 40 & 50%
    3 @ 70%, 3 @ 80%, 3 or more @ 90%
    Record max reps & weight on last set
    Shoulder Press (3-3-3+)

    WOD
    CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24″ / 20″

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+