Get ready for some Dodgeball fun!!
Strength:
Power Clean
Work up to a Heavy Power Clean
Then 3×2 @ 85% of todays PC
Back Squat
1×5@65%
1×5@70%
1×5@75%
7 Min AMRAP
10 DB Weighted Step Up and Overs 24″/20″ 55/40#
15 Weighted Sit-ups 55#/40#
There are 10 work intervals. Each work interval has a 2 minute cap. Take 2 minutes rest between each work interval. Start at #1 and end on #10. Your score is the “max reps” portion from each interval. One weight for all movements. Interval #1: 10 Thrusters 135/95 Max reps Pull-ups Interval #2: 2 Rounds…
Strength: Push Press 6×4 @60-85% of 1RM Every 5 Min for 25 min 200m Run 20 Wall Ball 20/14 5 Ring M/U (10 Pull Up & 10 Dips)
Strength – Deadlift 5-5-5-5-5 W.O.D. – 2 rounds for time: 100 Air Squats 20 Push Jerks (135/95 125/85 115/75) For 15 mins, (ON THE CLOCK) work on your weakness. We will start together.
Don’t forget to sign up for 31 Heroes!!! We will be doing 31 Heroes at Kryptonite August 1st. Aug. 15th the gym will be closed. There will be a competition at CrossFit Impervious! It will be Box against Box. If you want to enter competition you need to sign up here. Otherwise there will be…
Saturday: 9AM class only! Granite Games QUALIFIER WORKOUT 15.3 17 Minute AMRAP 50 Calorie Row 50 Wall Ball Shots 50 Shoulder to OH 50 Box Jumps Wall Balls: Men use 20lbs to 10ft, Women use 14lbs to 9ft Shoulder to Overhead: Men use 115lbs, Women use 85lbs Box Jumps: Men use 24in, Women use 20in
Christmas Party is Dec 16th. please sign up at the front desk. 3 Min EMOM X 6 sets 8 Power Snatches 95-65 10 Burpees As many rounds as possible in 15 minutes of: 100′ Bear Crawl 15 Weighted Situps 100′ KB Farmer Carry 53/35 15 GHD Hip Extensions/ Good Mornings