Friday, 12-30-16
Strength: Deadlifts
5X3 starting at 65% working up in weight
21-18-15-12-9-6-3 reps for time of:
Toes-to-bar
Hang Power Snatches 95/65
Wall Balls 20/14
Strength: Deadlifts
5X3 starting at 65% working up in weight
21-18-15-12-9-6-3 reps for time of:
Toes-to-bar
Hang Power Snatches 95/65
Wall Balls 20/14
“CrossFit Total” Take 10 minutes each with the following lifts to find your one-rep max: Back squat Shoulder press Deadlift (combine all 3 for total score) “I can’t squat – I have bad knees…” Needless to say, we’ve heard this one a few times before. We’re not saying that this statement doesn’t hold some validity,…
Tuesdays & Thursdays we will be adding a 7PM class. Strength/Skill – Weighted Chest to Ring Pull-ups / Chest to Ring Pull-ups / Ring Pull-ups 21-15-9 reps of: 225/185 pound Deadlift 135/95 pound Overhead squat
11am make up for any of yesterday’s 6 week challenge classes. Sunday Funday Fundraiser Wod at 9:30. Last chance to make a donation!!! 10 Min AMRAP- 10 OHS 95/65 10 T2B Rest 5 Min 10 Min AMRAP- 5 Power Clean 155/105 10 Box Jump Overs 24/20″
8AM AND 9AM CLASSES ONLY! Barbells For Boobs tomorrow. If you haven’t already done so, register on our facebook page. Strength/Skill – Tabata D/U’s “The Bear” Complete five rounds of seven sets of the following complex for max load: Power clean Front squat Push press Back squat Push press Once the complex is started, all…
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)
Snatches Every 90 sec X 8 1 Hang High Pull + 1 Hang Power Snatch + 1 Hang Squat Snatch 30/24 AAB 30 C2B Pull Ups 30 Burpee BJO 24/20 30 C2B Pull Ups 30/24 AAB