Friday, 9-26-14
Strength/Skill – Clean and Jerk Complex – High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set
15 min AMRAP
100m Sprint
5 TnG Power Cleans
10 Ab Mat Sit-Ups
Strength/Skill – Clean and Jerk Complex – High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set
15 min AMRAP
100m Sprint
5 TnG Power Cleans
10 Ab Mat Sit-Ups
TabataSit UpsKB North South Plank 4 Rds 20/15 AAB20 DB Snatches 70/5020 Ring Dips
CrossFit Total: You will have 15min to get your 1RM on: Back Squat Strict Press Deadlift
25 C&J 135/95 35 T2B 45 Wall Balls 20/14 55 Box Jumps 24/20 45 Wall Balls 20/14 35 T2B 25 C&J 135/95
In Teams of 3- 3 Rounds: 400m Run (team run) 50 Bar facing burpees 9 Rope climbs 3:1 … Directly into… 21 Clean and Jerks 115/85 21 Clean and Jerks 135/95 21 Clean and Jerks 155/105 21 Clean and Jerks 185/125 21 Clean and Jerks 205/135 *30 min Cap*
Muscleuppaleo samples in the fridge. Help yourself to one. Use discount code Summer2018 for 15% off your order. 3RDs 10 BB Power Clean 8 BB Push Jerk 10 Jumping Lunges 10 Squats EMOMx 12 2 Power Clean +1 Split Jerk Build to a heavy Single 4 RFT 400m Run 15 Sq. Cleant Thruster 115/85 *22…
Thank goodness the world didn’t end so we can still WOD!!!!!!!!!!!! CLOSED CHRISTMAS EVE & CHRISTMAS DAY. SEE YOU WEDNESDAY THE 26TH. MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS HAPPY HOLIDAYS HAPPY HOLIDAYS HAPPY HOLIDAYS HAPPY HOLIDAYS GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Here is The 12 days of Christmas WOD…….