Tuesday, 2-4-20
Weighted Pull Ups
8×3
21-18-15-12-9-6-3 reps for time:
Deadlifts 315/215
63-54-45-36-27-18-9
Bar Hops
Weighted Pull Ups
8×3
21-18-15-12-9-6-3 reps for time:
Deadlifts 315/215
63-54-45-36-27-18-9
Bar Hops
Christmas party December 17. Sign up at front desk. STRENGTH: POWER CLEANS 7X1 @ 80-85% 20 MINUTE AMRAP 20 KETTLE BELL SWINGS 53/35 15 REVERSE LUNGES 53/35 10 RING DIPS 200 M ROW
Dena busting through the row segment like a blur!!!!! Strength/Skill – Snatch Balance 5-3-3-2-2 For time: 40 Double Unders 15 Box Jumps 30/24 30 Snatches 95/65 15 Box Jumps 30/24 40 Double Unders CrossFit Kryptonite
Wednesday 8 and 9AM classes only. Friday: 9AM Class, 4 and 5PM Class. Strength Deadlifts: 10 @ 50% 10 @ 60% 10 @ 70% 8 @ 75% 5-6 @ 80% of 1 RM 12 min AMRAP 10 Wallballs 20/14 15 Sit Ups
3RFT: 35 Sit Up 5 Snatch 155/105 *rest 5 min* 2RFT: 20 Box Jump Overs 24/20 10 Snatches 135/95 *rest 5 min* For time: 100′ HS Walk (30 HSPU) 20 Snatch 115/85 * 35 Min Time Cap* Yes, you are squatting!!!!
Bon Voyage Saturday night for Viv Anima Libera! Join us Saturday night 7PM @ Brewology. She will be moving to Hawaii!!! Back Squat 3 x 10 @65% 9 RFT: 4 Weighted Pistols 53/35 5 Shoulder to Overhead 115/85 6 Dips *Scale as needed*
For time: 100m Row 2- Burpee 3- DB Thruster 45/30 4- DB Power Clean 5- KBS 70/53 6- Pull up 7- DB Step Up 8- Sit Up 9- Hollow Rock 10- V-Up 11- Pistols 12- Man Makers 45/30 (Like 12 days of Christmas)