3 Person Partner WOD this Sunday….must sign up with partners.
No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games.
15 min to work up to 90% of 1RM Snatch and complete 4 x 1 at 90%
15 min to work up to 90% of 1RM Clean & Jerk and complete 4 x 1 at 90%
Strength: Front Squat 2×5 @ 65,70% 2×3 @ 75,80% 1 @ 85 1 @ 90 1 @ 92.5% 3RFT: 20 2-DB Front Rack Walking Lunge 45/30 10 Burpee Box Jump Over 30″”/24″” 20 KBS 70/53
9AM Class Today! 14 Min Ascending Ladder by 2/s 2 Pull Up 5 Burpee 4 P/U 5 Burpee 6 P/U 5 Burpee 8 P/U….. Clean Pull + Sq. Clean 2+1×8 @70-90% 1RM Clean (2 Pulls are TnG then drop to set up for clean)
Strength: 6×2 Snatch Pull 100% of more of Snatch WOD: 8 Min AMRAP- 10 Thrusters 95/65 10 Box Jump Overs 24″/20″ 25 D/U Rest 3 Min 6 Min AMRAP- 25 D/U 10 Box Jump Overs 10 Thrusters 75/45
Strength/Skill – DEADLIFT – 15 MINS TO FIND 2 RM (WARM UP GOOD) – CLOCK WILL BE SET 20 min AMRAP: 1 Rope climb 5 Handstand push-ups 15 K.B. Swings (1.5/1 pood) 20 Mountain Climbers (Knees touch elbows on every rep)
Warm up: 2RDs at east pace 10 BB Good Mornings 10 Glute Bridges 10 Reverse Hypers 10 Banded Hamstring Curls 15 min to complete 10 Deadlifts @ 70% 8 @ 75% 6 @ 75% 6 @ 80% 4 @85% 10 @75% Granite Games Quaifer #2 20-18-16-14-12-10-8-6-4-2 Wall Ball 20/14 10-9-8-7-6-5-4-3-2-1 T2B ( Hanging Knee Raises)…
Kryptoniters, April 1st-30th we will be doing a FREE Paleo Challenge against Metoac CrossFit and we would like everyone to get involved. This Friday at 5PM we will have an intro seminar to answer any questions regarding the rules and requirements for the Challenge. We will also be doing measurements and pics before and after…