We we want to wish Jordan Miles good luck as he will be deployed to Africa for 3 months!!!
Christmas Party at Brewology December 13th!
Strength/Skill: Hang Squat Clean
10 minutes to work up to a Heavy Single
WOD The Jordanator
For Time (7 minute cap)
50 Thrusters
Begin Each Minute with 7 Push-Ups
Rest 1 minute
EMOM for 12 minutes
Min 1– Max Effort Row for Meters
Min 2 – 10 Toes to Bar
Min 3 – 10 Alt. KB Snatches
Rx+/Rx – 115/80
Advanced – 95/65
Beginner – 75/55
5am class today!! Skill: Rope climb, bring shin protection. Or muscle ups. 5 Rounds for time of: 7 Thrusters 135/95 1 Legless Rope Climb 4 Rounds for time of: 250m Row 15 Hang Power Snatch 95/65 3 Rounds for time of: 60 Double-unders 40 Air Squats 20 Deadlifts 185/135 *Rest 3 minutes between workouts
BARBELLS FOR BOOBS Partner WOD One person works at a time, except for C&J’s, both work at same time. Angie DD 100 Breast to Bar Pull Ups 100 Chest to Deck Push Ups 100 Weighted Sit Ups 45/35 100 Goblet Squats 53/35 Grace 30 C&J 135/95 Each partner has to do between 1 and 3…
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: 2 Push Presses + 1 Push Jerk X 8 5RFT 200m Row 15 V-Ups 15 SDHP 70/53 15 Goblet Squats 70/53 Rest 1 Min.
Kryptoniters, April 1st-30th we will be doing a FREE Paleo Challenge against Metoac CrossFit and we would like everyone to get involved. This Friday at 5PM we will have an intro seminar to answer any questions regarding the rules and requirements for the Challenge. We will also be doing measurements and pics before and after…
Strength:Every 90sec – 2 Power Snatch + 1 Full snatch @70-80% X 5 6 RFT 3 Snatches 155/105 2 Rounds of Cindy 1 Wall Climb
Strength: 10 min EMOM Even: 5 M/U’s Odd: 2 Deadlifts @ 85% WOD: 7RFT- 15- Wall Ball 20/14 12- t2b 9- Burpees