Split Jerk 1.1.1.1.1.1.1

or:

4 Rounds

5 Dips

10 Wallball 20/14

15 ABMAT

20 KBS 1.5/1pood

Justin and his wife Ann at OCF.

“300″

25 Pull-up

50 Deadlift 135/95

50 Push-up

50 Box Jump 24/20

50 Floor Wipers 135/95 “left and Right=1 rep”

50 KB Clean and Press 16/12kg

25 Pull-ups

We are doing this WOD today to pay our respect to a fellow CrossFit Warrior who passed away last week in Afghanistan. Justin Schmalstieg lost his life in Afghanistan serving our country as a Marine. Justin was a long time athlete of Oceanside CrossFit. So please take a moment out of your day today to remember Justin and his family. Come in hit this one hard, and pay your respects.

Deadlift Friday

Deadlift 1.1.1.1.1.1.1

Then:

K2E 30.20.10

DU’s 10.20.30

Jared Deadlifting 410lb! His new PR great work...

4 Rounds of:

10 Pull-up

10 Broad Jump Push-up

10 KBS 1.5/1pood

20 Double Unders

rest 2 min then 3 min max rep ABMAT….

Shoulder Press 1.1.1.1.1

Push Press 3.3.3.3.3

Push Jerk 5.5.5.5.5

You can do this WOD one movement at a time, or it can be done vertically. Rest about 2 minutes between rounds.

21.15.9

Push-up

Pull-up

Medball Clean 20/14

Box Jump 24/20

John this is why you signed that waiver...

Front Squat 3.3.3.3.3

Then:

Death by Squat Clean 95/65

There will be a time limit of 20 min to finish the Front Squats. Then the Death by Squat Clean is add one Squat Clean on each minute until failure.

This one is for Billy... Andy sorry your gonna get some for this as well, and Tim you had it coming. So stop doing Zumba in your warmup!

We’ve decided to delay our Holiday Party until all your other hectic planning is done, in hope that you’ll all be able to attend.

Saturday January 8th @ CrossFit Steele Creek

Festivities begin at 7pm. We’ll be having a band play from 8p-10p, and the party will continue until you decide it’s over.

Please check the whiteboard for the sign-up, and post what you’ll be bringing to share.