Wednesday 07-29-15 WOD

This was the only Christmas photo I could find from our Christmas Party which is fitting for our Christmas in July workout. Now is your chance to test yourself in the workout we did 

December 24th 2014 Are you fitter? Stronger? Faster? 

Get your rest. You'll need it!

Wednesday 07-29-15 WOD



Christmas In July 

Starke CrossFit RX

1 Deadlift 155/225

2 Muscle Ups (or ring dips)
3 KBS 80/100
4 Front Squats 95/135
5 HSPU
6 C&J 95/135
7 Push Ups
8 Pull-ups
9 T2B
10 Snatch (95/135)
11 Bar Jump Burpees
12 OHS 95/135

Starke CrossFit "Fitness" Option 

1 C&J

2 KB Clean & Push Press/Push Jerk 30/50# 

3 Front Squats 65/95 or 30/50# KB's 

4 Ring Dips/Bench Dips 

5 Pull Ups

6 Box Jumps 16/20"

7 Burpees

8 Push Ups 

9 Wall Balls 14/20# 9/10'

10 KBS 60/80#

11 Deadlift 65/95# 

12 BB Thrusters 65/95# Or KB's 30/50#