December AOTM: Bob Swanson


3 Rounds for time of:
500m Row
15 Pull-ups
10 Deadlifts 155/115#
5 Power Cleans 155/115#

4 Rounds for time:
400m run
5 box jumps
15 wall balls

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Monday 11-30-15: WOD

CrossFit Kids today: 4:45-5:30 Teens 5:30-6:00 Lions 6:00-6:30 Cubs Strength: Shoulder Press WOD: AMRAP in 10min of: 25 Doubles (*sub 50 singles) 5 Overhead squats 95/65# 5 Burpees OnRamp: For time: 10-9-8-7-6-5-4-3-2-1 Deadlifts Benchpress “Deck the Halls” Partner WOD this … Continue reading

Sunday 11/29/15: Rest Day

*No Yoga today. Thank you Yogis

Saturday 11/28/15: WOD

Yoga 906 9:00am Strength: Back squat WOD: For time of: 500m Row 21 Thrusters 75/55# 21 Burpees 500m Row 15 Thrusters 75/55# 15 Burpees 500m Row 9 Thrusters 75/55# 9 Burpees OnRamp: For time: “Diane” 21-15-9 Deadlifts Handstand push-ups (sub … Continue reading

Friday 11/27/15: “Black Friday Belly Buster”

*Anchored Abmat Sit-ups for this WOD Bring A Friend is today… 25% off OnRamp! “Bring A Friend” to any of our OnRamp times: 9:00am 4:15pm 6:00pm -OR-Current athletes join in for group W.O.D.s at 10:00am or 6:00pm. Strength: Week 9 … Continue reading

Thursday 11/26/15: Happy Thanksgiving

Registration 7:30-9:00am, Ishpeming High School gym. Race starts at 9:00am on the Iron Ore Heritage Trail. Come and Run/Walk for a great cause! Wear your CrossFit 906 Gear!!! 5K & 10K Walk/Run on Thangsgiving day. 100% of the proceeds will … Continue reading