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

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