From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes.
Wednesday, July 4th there will be 8 and 9 am classes only
Strength/Skill – S.D.H.P.
3 rounds of 3min A.M.R.A.P.
10 wallballs 20/14
10 SDHP (95/65)
10 T2B
2 minute rest between rounds
*400m run after last round only
Katie Hogan from the CrossFit Games Power Cleans 225!!!! Watch it Boys!! Strength/Skill – 3-3-3-3-3 Hang Squat Clean 10,9,8,7,6,5,4,3,2,1 Push Jerk 135/95 100′ Walking Lunge 45/25 Saturday is a partner WOD. It will include Sledge Hammer Swings and Tire Flips so…..put your partner on lay-a-way!!!!!
Strength/Skill -3 RM Hang Power Clean (Nasty girls could be coming) 5 R.F.T. 21 S.D.H.P. 95/65 21 Ring dips
W.O.D – For Time: Run 400m Tabata Squats Run 400m Alternating Tabata Push-ups/KB Swing 1.5/1.0
Strength: Power Clean + 2 Hang Power Clean + 3 Front Squat build to heavy complex over 6 set 5×8 DB Bench Press 8 Min AMRAP 35 D/U 10 DB Power Cleans 45/30
9 min E3MOM Back Squat 3×10 @ 40,45,50% of 1RM Death by (EMOM) – 1 DB Power Clean 50/35 1 DB Push Press 50/35 1 DB Front Squat 50/35 2 DB PC 2 DB PP 2 DB FS 3 3 3… *Increase 1 rep on each movement every minute till failure*
Skill Work 15 min AMRAP 20 Thruster 75/55 15 HSPU 2:1 1 Rope Cimb 3:1