Thank You SaltWater CrossFit Family
Remembering & Celebrating the SWCF family. All of the great times, good friends, and killer WODs.
My sincerest thank you to everyone who made SWCF such a great place.
For posterity’s sake, & to keep things going as there are 2 years of great WODs in the history of these pages I am rebuilding both the SaltWater CrossFit facebook page and http://www.SaltWaterCrossFit.com
Check out the facebook page Photos & Videos, I’ll keep adding more as they come in. I hope you all enjoy, “Like” “Follow” “Subscribe” and stay tuned…more to come! “Never out of the fight!” Coach Eric Rogers
Friday 04.29.16
STRENGTH – SNATCH
3 – 3 – 2 – 2 – 1 – 1
WOD
30 Lateral Barbell Burpees
400 m Run
15 Power Snatches (115/80)
800 m Run
15 Power Snatches (115/80)
400 m Run
30 Lateral Barbell Burpees
Thursday 04.28.16
STRENGTH:
Bench Press
5 – 5 – 5 – 5 – 5
WOD:
8 min AMRAP:
30 second L-sit
2 Rope Climbs
Scaled: 10 PLU & 5 T2B
- 2 min rest
8 min AMRAP:
8 Hang Power Cleans (165/115)
8 Front Rack Walking Lunges (165/115)
- 2 min rest
8 min AMRAP:
40 DU (120 sing)
12 HSPU
Wednesday 04.27.16
WOD:
For Time :
21 – 18 – 15 – 9 – 6 – 3
Power Snatch (75/55)
200 m Run
Strength/Accessory
12 min EMOM:
Even min: 8 Strict Press
Odd min: 8 – 10 Romanian
Deadlifts
