CrossFit WOD Wednesday Dec 6th, 2017


CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit

Today show up and put in work. Tomorrow remember those lives who were forever changed during the attack on Pearl Harbor.

WU: Reignited Warm Up (No Measure)

A. General Warm Up (Bike, Ski Erg, Row, Run)

B. Dynamic Joint (Movement Prep)

C. Energy System Warm Up (Aerobic/Anaerobic)

D. Specific Movement Warm Up

A: Infamy (Time)


For time

2403m row or 100/80 Cal Assault Bike


7 Rounds of:


12 Thrusters (95/65#)

41 Double unders


12 Thrusters (55-75/45-55#)

41 Double unders or 82 Single Unders


On December 7th 1941, “A date which will live in infamy”, the Japanese launched a surprise aerial attack on the U.S. Naval base at Pearl Harbor on Oahu Island, Hawaii which marked the entry of the United States into WWII. 2,403 American lives were lost during the attack. Today we honor their sacrifice.

Time Cap 35 min

* Stagger groups 9 min apart with a ongoing clock and make them aware of their end times for cap

Post Workout Cool down & Mobility 20 min

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