12.10.14 – CrossFit Bensalem
Call Us: (570) 236-4070

12.10.14

11
Dec

12.10.14

Announcements

HOLIDAY DEAL GIVE-A-GIFT/ GET-A-GIFT

Purchase Foundations for a friend or family member & get your following month FREE! 

– We’ll be participating in Mistletoe Mayhem at CrossFit 1155 on December 13th.

Sign up still available for teams of 2 (1 male/1 female), click here for more details, proceeds benefit Toys for Tots.

Those looking to carpool we’ll be meeting at CFB at 6:30am! 

– Paleo Challenge starts January 2nd, more details to follow.

12.10.14

Warm Up

Mobility

HeroAdamBrown_th

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

WOD

“AdamBrown”

Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Time Cap: 35 Minutes

Scaling Options:

A) RX+ (WOD as prescribed above)

B) Deadlift = 155/225

Bench = 95/135

Cleans = 75/115

C) Scale accordingly

The aftermath...

The aftermath…

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