CF Seven Workout of the Day (WOD):
Strength Work (Snatch, Clean & Jerk, OHS)
20 Clean & Jerks (95#)
20 Burpee Pull Ups
10 Clean & Jerks
10 Burpee Pull Ups
For time.
Recent scientific studies have shown that there is a direct correlation between dancing skills and DB swings. Broome HS JROTC Prom preparations...
Workout of the Day (WOD):
AMRAP in 30 minutes
5 Pull Ups
5 RIng Dips
15 Sit Ups
Who says Southern Belles have to walk around in big dumb dresses and drink sweet tea all day under an umbrella? Let me introduce you to the new breed of Southern Belle. These ladies from over at Broome High School Air Force JROTC are obviously no stranger to a pull up as they crank through a bout with "Helen".
"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
For time.
Big thanks to Lt. Col. Rickman over at Broome High School Air Force JROTC for the picture. These young studs just finished off a hard fought bout with "Murph" (one of the most famous CrossFit Benchmark WODs). You better watch out Colonel...some would call that corporal punishment. Good work lady and fellas, get ready for the Grand Opening in July...Fight...Gone...Bad! Who can break 300?
