Saturday, 9-7-19

Warm up 2 RDs 10 Slam Ball 10 Walking Lunges 10 Jumping Squats 15 min to complete 3×10 Half Kneeling DB Press (each arm) 3×8 RDL (each leg) 3×10 DB High Pull to press 3×1 min Hollow body hold With a partner 10 RFT 3 Rope Climb 6 Power Clean 185/125 12 Single Arm DB…

Strength/Skill – Back Squat 3-3-3-3-3 20 min AMRAP “Nate” 2 Muscle ups 4 HSPU’s 8 KB Swings 2.0/1.5 In honor of Chief Petty Officer Nate Hardy, who was killed during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. Posted by Scott DeTore Crossfit Kryptonite

Strength/Skill – SDHP 5×5 TnG Three rounds for time of: Run 800 meters 50 Wall ball shots, 20/14

Don’t forget to place your gear order. Sale ends Saturday. 10 min EMOM 3 OHS *Work up in weight* rest 2 min 10 min EMOM 1 Snatch Grip Deadlift + 1 Hang Power Sntach + 1 Power Snatch + 1 Sq. Snatch *Build to a moderate weight, not a max* “Diane” 21-15-9 Deadlift 225/155 HSPU…

Closed Thanksgiving. 9am class Friday. Christmas party Saturday, Dec.12th at the gym. Please sign up at the desk. Pre-Turkey WOD 0:00-5:00 50 Burpees AMRAP T2B 5:00-8:00 Rest 8:00-15:00 Est. Heavy Complex Power Snatch + Snatch 15:00- 17:00 Rest 17:00- 22:00 Isabel (30 Snatch 135/95) 22:00-25:00 Rest 25:00-30:00 1K Row 30:00- 33:00 Rest 33:00-38:00 50 T2B…

19.3   For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb. dumbbell, 24-in. box Time cap: 10 minutes