Weightlifting
20 min to complete:
4×8 Single Arm Bent Over Row
6×5 Strict Pull Ups (weighted if wanted)* If you do not have strict pull ups, do :30 hang off the bar*
4×8 Ring Dip (weighed if wanted) *if you do not have ring dips, do :30 support holds on rings*
4×12 Banded tricep pull downs
For time:
21-18-15-12
Shoulder to Overhead 115/85
T2B
*30/25 Cal Row to start and between each set, don’t forget to finish with it too*
*26 min Cap*
Front Squat: 5 X 3 all sets between 83-93% Beep Test EMOM as long as Possible Between 5 and 7 reps(if you did 5 last time do 6, if you did 6 last time do 7) Thrusters Pull Ups Burpees
Competition next Saturday at CrossFit Impervious. Kryptonite will be closed. Come support your team mates. Competition followed by a BBQ. If you plan on staying, please bring a side dish and BYOB. 3×3 Strict Press, climbing 3×3 Push Press, Start at top set SP For Time: 1 rd Bear Complex 135/95 50 Lunges 1 rd…
New Year’s Eve Hours: 6,7 and 8 AM….no PM classes. Closed New Year’s Day!!! WOD 10 RFT: 3 TGU 53/35 KB 5 DB Thruster 35/20 7 T2B Strength 7×2 Squat Snatch Working technique here
Why FRYYYYDAY? Because you will be FRYYYYED after this one!!!!!! The 5 & 6 P.M. classes will be open gym due to trainer constraints. The On Ramp/Foundations class will run as scheduled. WOD: “FGB-ish” 3 Rounds of 1 min/AMRAP of each movement with a 1 minute rest between rounds: -KB Swings 1.5/1 pood -Bench Press…
“Nasty Girls” 3 R.F.T. 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans 135/95
Christmas Party tonight at 7. Gym is closed tomorrow. 3 rounds for Max Reps: 1:00 Wall Balls (20/14) 1:00 Sumo Deadlift High Pulls (75/55) 1:00 Box Jumps (20″) 1:00 Push Presses (75/55) 1:00 Rowing for Calories 1:00 Rest