Saturday, November 6th 2010
Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent
Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent
Strength: Weighted Pull Ups 5X5 5RFT 5 Power Cleans 135/95 10 Front Squats 135/95 5 Jerks 135/95 10 Pull Ups
For time – 2,000m Row ..then.. 5 Rds of: 21 Deadlifts 165/115 15 Bar facing burpees 9 Push Jerks 165/115 *35 min Cap*
Kimmy B Push Pressing under OL” GLORY!!!!!!!!!!!!!!! Skill/Strength – Snatch Grip Deadlifts 2.2.2.2.2. A Lotta..”Tabata’s” KB Swings 1.5/1.0 Double Unders Burpees CrossFit Kryptonite
Today’s hours 6,7 and 8AM. Closed tomorrow! Partner WOD 120 Cal Row 100 Pistols 80 Wall Balls 20/14 60 Hang Power Clean 95/65 40 M/U (40 C2b + 40 Dips) *Each partner must complete 1 rep of each movement*
Back Squat 4×8 55% Every 4 min complete (3min on/1min rest) for 16 min: 60 D/U 2:1 16 Box Step Overs 24″/20″ 40/25 ..in remaining time burpee over DB’s *score is burpees*
25 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s For time – 150 D/U 3:1 75 Thruster 75/55 150 D/U *12 min Cap*