Tuesday, Dec. 30, 2014

If you happen to be in Harrisburg, Pennsylvania, area — you must check out CrossFit 717. It’s our home away from home, and we love their coaches, community and programming. CrossFit 717 coach Jamie Chrispen (pictured) had her first baby in 2013 and pulled off an inspiring performance at Regionals in 2014. We will be cheering for her this year as well. Mahalo for the hospitality, 717! We love coming back to such an awesome place.

123014 WOD

A. In 6:00 with teams of two:

Partner 1- Run 300 meters

Partner 2 – AMRAP 3 handstand wall walks + 6 leg raises + 9 air squats + 12 box jumps

Switching; pick up where your partner leaves off

B. Burgener clean complex with empty barbell (45/33)

C. For time (three separate scores): *

15-12-9

Power cleans (115/85)

Burpees

At 13:00

15-12-9

Power cleans (115/85)

Burpees

At 26:00

6-4-2

Overhead squats (115/85)

Ring muscle-ups

* Metcon by CrossFit 717

>> On-Ramp

C. For time (three separate scores): *

15-12-9

Hang power cleans AHAP

Burpees

At 13:00

15-12-9

Hang power cleans

Burpees

At 26:00

6-4-2

Overhead / front squats

Bar muscle-ups or 1 strict pull-up / 1 strict dip per MU (so, 6 pull-ups + 6 dips / 4 pull-ups + 4 dips / 2 pull-ups + 2 dips)

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10-DAY SUGAR DETOX JAN. 2

Who wants to go on a 10-day sugar detox with me? I was very bad this Christmas and I’ll be cutting out any non-naturally occurring sugar (only fruit allowed) for 10 days starting Jan. 2. What do you win, you ask? Absolutely nothing. This community challenge is merely to provide accountability and encouragement as we reset our bodies after weeks of holiday behavior. Text Kehau if you want to be a part of the small group. Ten days isn’t bad at all. With help from one another, we will be back on track in no time!