1.23.14 – WOD


Today we are doing “Ogar Strong” and I encourage anyone and everyone to make a donation by clicking here. This was the athlete who broke his thoracic spine during a competition two weeks ago that resulted in zero voluntary movement below the injury. He’s recovering from surgery now, but unfortunately he was uninsured and needs all the help he can get. This was a freak accident and there are some contradicting stories, as to what really happened, but the point is one of our own needs help. So, in true CrossFit fashion, we’ll be honoring Kevin in the workout below.

Thursday & Friday


Strength: Power Snatch 2-2-2-2-2

WOD: “Ogar Strong”

14 minute AMRAP of:

3 Touch & Go Snatches, 135/95 pounds
1 Muscle-up
12 Wall Balls, 20/14 pounds at 10/9 foot target


WOD: Teams of 3 for time:

250 meter Row X 9
3 rounds of:
120 Air Squats
90 HR Push-ups
60 Kettlebell Swings
250 meter Row X 3

*this WOD has a 25 minute time cap

Cool down: 5 minute AMRAP of:

10 Flutter Kicks
8 ABMAT Sit-ups
6 V-ups
4 Hollow Rocks
2 Heels to Heaven

MWOD: Thursday at 8:30am

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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