Wednesday, 4-22-15
Strength: 10 min EMOM
Even: 5 M/U’s
Odd: 2 Deadlifts @ 85%
WOD:
7RFT-
15- Wall Ball 20/14
12- t2b
9- Burpees
Strength: 10 min EMOM
Even: 5 M/U’s
Odd: 2 Deadlifts @ 85%
WOD:
7RFT-
15- Wall Ball 20/14
12- t2b
9- Burpees
Christmas Party is Dec 16th. please sign up at the front desk. Strength: Front Squat 6×3 w/5sec descend Sumo Deadlift 2×3@60% 2×3@70% 1×3@80% 1×3@90% 8min AMRAP: 30 D/U 8 Alt. DB Snatch 50/35 4 Broad Jumps ( Long Length of mat)
3RFT 10 HSPU 20 Alt. Pistols 30 Cal Row 40 D/U’s 20 min Cap Strength: Every 1:30 for 15 min 3 Power Snatches + 1 OHS @ 75% of Snatch
Skill/Strength – Front Squat For Time – Squat Clean Thruster 95/65 10,9,8,7,6,5,4,3,2,1 30/ D/U’s CrossFit Kryptonite
100 double unders 90 air squats 80 pushups 70 KBS 60 KB SDHP 50 box jumps 40 T2B 30 cleans 20 10 snatches 40 min CAP
Partner 1 rows for 1:00 while partner 2 accumulates reps, then switch. After both partners have done the first exercise, move on to the next. 1:00 on rower 1:00 of D.U.’s 1:00 on rower 1:00 of burpees 1:00 on rower 1:00 of KBS (53/35#) 1:00 on rower 1:00 on OH lunges w/KB
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 Partner WOD Saturday. Two on a team. Strength/Skill – Shoulder Press 5 R.F.T. 50′ – 45lb Barbell O.H. Walking Lunges (Knee gently kisses ground) 21 – Burpees WOD is outside. Bring long pants/knee pads and gloves if you are scared of…