CrossfitWOD

Fri - Nov 28, 2014 : Time to burn off some calories!
How-i-feel-after-thanksgiving-cat

Wendler DL
5 Reps @ 40% & 50%
3 Reps @ 60%,70%,80%
3+ Reps @ 90%
*THEN*
????

Wed - Nov 26, 2014 : Thanksgiving Eve
Crossfit_o_1146899

On-Ramp:
DL Tech.
*THEN*
15 min AMRAP
400m Run
Max Pull-Ups

CrossFit:
Wendler Press
5 Reps @ 40% & 50%
3 Reps @ 60%,70%,80%
3+ Reps @ 90%
*THEN*
"NICOLE"
20 min AMRAP
400m Run
Max Pull-Ups

CrossFit+:

Tue - Nov 25, 2014 : THANKSGIVING HOURS!
Crossfit-turkey

11/27/14 (THANKSGIVING)- CLOSED
11/28/14 (BLACK FRIDAY)-9:30 A.M. ONLY!
11/29/14-NORAML HOURS

On-Ramp:
Snatch Tech.
*THEN*
4 Rounds
9 P.S.
18 WB

CrossFit:
7min EMOM
2 Pause Snatches
*Pause 3s @ each position then perform a Power Snatch
*THEN*
6 Rounds
9 P.S. (115/80)
18 WB (20/14)

CrossFit +:

Mon - Nov 24, 2014 : Getting Stronger!
Shay_bellag

On-Ramp:
Squat Tech.
*THEN*
4 Rounds
10 KB FS
10 KB Push Press
10 KB Thrusters

CrossFit:
Wendler Squats
5 Reps @ 40% & 50%
3 Reps @ 60%,70%,80%
3+ Reps @ 90%
*THEN*
4 Rounds
10 KB F.S. (55/35)
10 KB Push Press
10 KB Thrusters

CrossFit+:

Strength:
We will start a new cycle after this week. I didn't want to start a new cycle the week of Thanksgiving.

Fri - Nov 21, 2014 : Black Friday Special!!!!!!!
Black-friday-deals

Need to buy a friend, family member or co-worker an awesome gift for Christmas and you just can't think of anything? Well look no further! Hurricane CrossFit is having a Black Friday special!!!! From 9-11 a.m. come in and buy a 20 for $20 punch card. For just $20 they will get 20 coaching sessions! Don't have time to come in on Black Friday? That's ok! From Dec. 1st-6th you can get a 20 for $30 punch card and from Dec. 8th-13th you can get a 20 for $40 gift card. You don't want to miss out on this amazing deal!!!!!

On-Ramp:
Press Tech.
*THEN*
7 Rounds
30 Jump Rope
10 Burpees

CrossFit:
Wendler Strict Press
5 reps @ 40% & 50%
3 reps @ 60%
5 reps @ 65% & 75%
5+ reps @ 85%
*THEN*
10 Rounds
30 DU
10 Burpees

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