With a partner:
30 min AMRAP
Wall Ball 20/14
10 RDs
4 Rope Climb 3:1
20/15 AAB Cal
*One partner is working on the Wall Balls, while other partner is completing the 10 RDs. Partners can switch whenever. When all 10 Rds are complete the other partner can rest while their partner does wall balls.*
Happy Birthday to Jessica DeTore Strength/Skill – HALTING CLEAN GRIP DEADLIFTS 3 R.F.T. 5 PUSH JERKS 135/95 10 RACKED D.B. STEP UPS 20/18 15 DEADLIFTS 135/95
WOD: “Fourth Down” (from CrossFit Football) Complete four rounds of one minute at each station. Rest one minute between rounds. Push Press – 155/115 lbs Box Jump – 20 inch box Clean Pull – 155/115 lbs 10 yard Bear Crawl *Spend one minute at each of the four stations, resulting in a four-minute round after…
Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. Strength/Skill – 8 min. E.M.O.M. Even Minute – 20 D/U’s Odd Minute – 10 Box Jump Overs 20/18 “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats…
Hollywood For time: Run 2 km 22 wall-ball shots, 30-lb. ball 22 muscle-ups 22 wall-ball shots, 30-lb. ball 22 power cleans, 185-lb. 22 wall-ball shots, 30-lb. ball Run 2 km
Strength/Skill – Zercher Squats 6 x 2 ( It is new, go light work on mechanical efficiency) At 1:05 explanation on how to hold bar Three rounds of: Tire Flips Man makers 25/15 Straight Jump to a Candlestick – see video. It is the first one. D/U’s if you can’t do them, this is your…
Christmas Eve Hours: 6,7 & 8AM. No PM classes. Closed Christmas Day. Strength: 12 Min EMOM 2 Deadlifts @70-80% WOD: Row 500m/Run 400m 40 Box Jumps 24″/20″ 10 OHS 75/55 Row 400m/Run 300m 30 Box Jump 20 OHS Row 300m/Run 200m 20 Box Jump 30 OHS Row 200m/Run 100m 10 Box Jump 40 OHS