3 rounds for time of
800 meter run
50 sit ups
25 burpees


Category: Uncategorized
We will be doing the WOD at 7:30, 8:30, 9:30 am on Saturday January 31st here at CrossFit Surprise, or if you would like to check out Back Alley CrossFit their info is below
Why are we doing a charity WOD? Here is the story:
Buckeye Fire Fighter Chrissy Kirby, gave birth to two beautiful daughters, Serenity and Haven at 24 weeks. Serenity is showing us how strong she is; however, due to her prematurity, little Haven lost her fight. Medical bills and funeral expenses have piled up and we want to help this young family out! Join us this weekend to raise funds for the Kirby family!
http://www.backalleycrossfit.com/
Located at: 7816 N 12th St  Phoenix, AZ 85020

Category: Uncategorized

AMRAP 15
5 pull ups
10 wall balls


Category: Uncategorized

EMOM 20
1st minute 2 deadlifts at 80% of 1 rep max
2nd minute 5 box jumps


Category: Uncategorized

5K run or row

Join us at SpartanFit CrossFit to cheer on your team CrossFit Surprise in the Primus III competition. Then join us after at the Tilted Kilt in Scottsdale to celebrate!

SpartanFit is located at 20634 N. 28th St. #160 Phoenix, AZ


Category: Uncategorized

Lurong Resolution Challenge WOD
7 minute AMRAP
5 front squats
7 bar facing burpees
If you are registered for the challenge please review the video with the standards


Category: Uncategorized

AMRAP20

1 Strict Handstand Pushup
2 Toes to Bar
3 Snatch Grip Hi-Pulls


Category: Uncategorized

50-40-30-20-10
Kettle bell swings
Squats


Category: Uncategorized

6 Rounds for time:
25 V-Ups
400M Run


Category: Uncategorized

30 Rounds For Time:
3 Ring Dips
3 Pullups


Category: Uncategorized
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