Wednesday, 5-28-14
EMOM 1 12mins Odd – 10 Wall Balls 20/14 Even – 10 Supine Ring Rows
2 Squat Clean TnG build to a tough double in 10 mins
Then,
12, 9, 6, 3 for time
OHS 115/75#
burpee over the bar
CTB chin up
EMOM 1 12mins Odd – 10 Wall Balls 20/14 Even – 10 Supine Ring Rows
2 Squat Clean TnG build to a tough double in 10 mins
Then,
12, 9, 6, 3 for time
OHS 115/75#
burpee over the bar
CTB chin up
“Bradshaw” 10 RFT: 3 HSPU 2:1 6 Deadlift 225/155 12 Pull-Ups (20 banded, 20 Ring Row) 24 D/U 3:1 *35 min Cap*
6 RFT: 400 m Run w/ wall ball 20/14 6 Deadlifts 275/205 15 Pull Up
Friday the 22nd, join us as we celebrate Britt and Jon’s upcoming wedding @ Brewology!!! Next Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! Strength: 5×5 Strict Pull Up 5×5 Weighted…
Bring Socks 12 min AMRAP 1 C&J 165/105 5 Burpees 1 Rope Climb (BRING SOCKS) Rest one min. Tabata Box Jumps 24/20
9 DB Lunges 30/20 21 DB Thrusters 21 Pull Ups 21 T2B 8 DB Lunges 18 DB Thrusters 18 Pull Ups 18 T2B 7 DB Lunges 15 DB Thrusters 15 Pull Ups 15 T2B 6 DB Lunges 12 DB Thrusters 12 Pull Ups 12 T2B 5 DB Lunges 9 DB Thrusters 9 Pull Ups 9…
CrossFit Total 15 min to establish your 1RM Back Squat Strict Press Deadlift