Friday, 7-19-19
12 min EMOM
1- 2 TGU 53/35
2- 12 Weighted Hanging Knee Raises
3- 10 BB Roll Outs
For time:
1200 m Run
40 S.D.H.P 115/85
30 Strict HSPU
*16 min Cap*
12 min EMOM
1- 2 TGU 53/35
2- 12 Weighted Hanging Knee Raises
3- 10 BB Roll Outs
For time:
1200 m Run
40 S.D.H.P 115/85
30 Strict HSPU
*16 min Cap*
CrossFit Total 1RM Strict Press 1RM Back Squat 1RM Deadlift
Strength/Skill – Snatch High Pulls 12min A.M.R.A.P. 5- Power Snatches 135/95 5- H.S.P.U.’S 20- Double Unders
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his…
Christmas party is Dec 15. $20.00 pp For time – 3 Rope Climb 3:1 75 Wall Ball 20/14 3 Rope Climb 75 Deadlifts 135/95 3 Rope Climbs 75 Medball Clean 20/14 3 Rope Climbs
Strength/Skill: 8 min EMOM Power Snatch, Snatch Balance, Snatch Push Press @75% of 1RM “Diane” 21-15-9 Deadlifts 225/185 HSPU’s
Strength – Back Squat 5×5 W.O.D. – 10 Rounds for Time 10 Thrusters 10 Ring Push ups Run more efficiently and injury free with the Pose Running Technique